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15
Dec

12.16.09

WEDNESDAY

"ARMSTRONG"

1 Mile Bike

30reps… HSPU's/ Pull Ups/ Push Ups

1 Mile Bike

20reps… HSPU's/ Pull Ups/ Push Ups

1 Mile Bike

10reps… HSPU's/ Pull Ups/ Push Ups

For Time

Alg_lance
Lance Armstrong does KB swings (you should too) 

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12.16.09

Strength:  Back Squat

4…3…2…1…2…3…4

Skill:  Muscle Ups on PU bar

http://www.crossfit.com/cf-info/excercise.html#Gymnastics