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April 17th WOD


Strength:

Front Squat (90%) If you dont have a new Front Squat, add 10lbs to your old one.

1x10 60%

1x8 65%

1x8 70%

1x8 75%

2. Pull ups: Weighted, Strict, Progressions

Conditioning:

7 Rounds 6 Clusters (95/65) (RX+ 135/95) Cluster is a squat clean thruster 9 HSPU (scaled = push ups) 12 KB Swings (55/35) (RX+ 70/55)


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Friday March 1st WOD

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