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September 19, 2011

CrossFit WOD

SWOD
Deadlift at 90% max effort
70% x 3 reps, 80% x 3 reps, 90% x 3 reps + max reps

WOD
21, 15, 9
Pull-ups
Push-ups
Squats

My Deadlift PR is 225 pounds.  90% of 225= 202.5.  70% of 205= 143.5, 80% of 205= 164, 90% of 205= 184.5.  I lifted 3 x 145, 3 x 165 and 10 x 185.

WOD time: 6:13 Rx

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