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Sept 29th WOD


Warm up:

3 RDS

200m Run

10 Banded Good Mornings

10 KBS

10 Ring Rows

Strength: Stiff leg Dead Lifts 4x8

DB backward lunges 4x12 (12 each leg)

DB Hip Thrust 4x15

Conditioning: 12min Amrap

21 Wall Balls

15 Deadlifts (135/95)

9 Pull ups 

                         We are Spartan!!!


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