20100822

M2W3D3

Light Met-Con

21-15-9
Dead Lift 100kg
Knee to Elbows (hang from pull up bar, touch knees to elbows)

Endurance: 5K tempo run.  Run first 1600m @75%  Run 2nd 1600m @90% run next 1200m @80% run final 600m at max effort.
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