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Wednesday 03/11/2015 - 700m recovery swim at YMCA - technique based, getting comfortable with additional meters, working on efficiency and as always breathing. Smooth is Fast. Thursday 03/12/2015 - REST DAY Friday 03/13/2015 Workout 15.3 14-minute AMRAP: 7 muscle-ups 50 wall balls 100 double-unders 509 REPS - One and Done. Monday 03/15/2015 1. Primer 15 Pull-ups 25 Empty bar thrusters Row 500m 2. Met-Con AMRAP 7 Minutes – Climb the ladder 3 Thrusters #135 3 Calorie row 6 Thrusters 6 Calorie row 9 Thrusters 9 Calorie row And so on… 74 Reps 3. OLY Every 30 seconds for 8 sets...

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