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August 16, 2011

8/16: Double benchmark day.

To keep from decaying, to be a winner, the athlete must accept pain--not only accept it, but look for it, live with it, learn not to fear it." -- Dr. George SheehanJust throwing this out there, the BCF Members link is now public. Take a look and visit the PR board!Individual Warm-up: 20 pistols each legWarm-Up: Badger Warmup Part 2: 10-handstand push-ups or stink bugs. Part 3: 10-shoulder press with bar.Strength: Shoulder Press 1) 5 x 75% 2) 3 x 85% 3) 1+ x 95%WOD: “Grace” 30 clean and jerks (Rx: 135/95, L1: 115/75, L2: 95/55)Rest 5 minutes...then“Annie” 50-40-30-20-10 of Double Unders and Sit-ups.Recovery: Plank Calf stretch, Cobra Stretch, banded shoulder stretch.

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