8/18/14 - "Grace" (benchmark)

• A. Warmup 3 round NFT
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• 100 M run
• 10 Empty Bar Pwr clean and jerk
• 30 sec L-sit hold
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• B. Deadlift 3-3-3-3-3
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• C. Grace 
• 30 C&J
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• C. rest 5 min then
• with a running accumulate a total of 3 min L-sit hold (on boxes or paralletes)