speed bench

8 sets x 3 reps @ 60% 1rm

then,

3 rounds for time of:

12 ring dip (sub ring or kettlebell push-up)

15 american swings (70/53)

400 meter run

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Nat   |128.146.132.xxx |2010-01-22 09:50:35 Set of 55# and 60# speed bench. Metcon: ring pushups, 44# KB for a time of 128?(exact time in notebook) 53# KB I'm coming for you! Reply | Quote 0   0

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