20120323 – 05h30 – Some stuff that makes people sweat (& swear)

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JM + WarmUp (160 club)

The Bruce Lee (Dragon Flag) x1
Swings 20L + 20R
WindMill 3L + 3R
Clean 18L + 18R
One Arm Pushup 3L + 3R
Press 16L + 16R
BodyWeight DL (take 2xKB which together add up to your bodyweight) 5
Snatch 16L + 16R
Elevated Row 3L + 3R (feet on a 18 or 24 inch plyobox)
Long Cycle 12L + 12R
Evil Wheel 10
Long Cycle 10

Repeat