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"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles



Have a Great New Year's guys and we look forward to 2012 and accomplishing all that you wish to achieve with your fitness goals.

2012 promises to be a big year for REX with a few huge things happening. But more on this soon.

So if you haven't been training for a while get down to the box and reacquaint yourself with REX.

The new year is a great time to start.
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SKILLS:

Hand Stand Walk

WOD:

10 x 100 Swim
Ratio 1:1
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For Time;

500m Row
25 x HRPU
25 x KB Swing (24/20kg)
400m Row
20 x HRPU
20 x KB Swing
300m Row
15 x HRPU
15 x KB Swing
200m Row
10 x HRPU
10 x KB Swing
100m Row
5 x HRPU
5 x KB Swing
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AMRAP 20 Mins of:

3 x Deadlift (125/80kg)
6 x Power Clean (70/50kg)
9 x Ring Push Ups

Guys Benchmark Tuesday will be back next Tuesday.
Oly Lifting is on tomorrow night. Don't miss out.

This weekend REX will be hosting a New Years Eve BBQ at Brian and Sam's place.

Let Sam know ASAP if you can make it.
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STRENGTH:

PUSH JERK 5,5,3,3,2,1,1,1
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 CARDIO:

10 x 100m Sprints
Ratio 1:2

Finisher: 100 x Dead Bugs
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MERRY XMAS TO ALL REX CREW

REST DAY

To all our valued people, have a great day and we look forward to seeing you all either after Xmas or in the New Year. 
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As a Team complete:
Fran
Jackie
Helen
Annie
Work through each of the benchmark girls as a team of 3.

One day till Santa arrives.
Remember guys no sessions Xmas Day or Boxing day all training back to normal as of Wednesday the 28th December 2011.
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SKILLS:

Head Stand
HSPU
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STRENGTH:

Bench Press 3,3,3,3,3,3,

Weighted Pull Ups 5,5,5,5,5,5

Oly Lifting tonight guys.
Remember no training this Sunday or Monday. There may be a couple of sessions with Robbo Tuesday, but otherwise back to normal Wednesday. Same for New Years as well.
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