Weightlifting
Back Squat (@90%x2x3)
(15min)
90% of 1RM, 3 sets of doubles .
90% of 1RM, 3 sets of doubles .
Snatch Pull (@107%x2x3)
(10min)
@107% of snatch 1RM, 3 sets of doubles
@107% of snatch 1RM, 3 sets of doubles
Metcon
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
(18min)
155# for females
155# for females
GYM1010 
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