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July 11th WOD


General Warm up:

10 min PVC work going over Front Squat:

Key points

Hips Back

Weight in heels

Knees out

Elbows UP!

Strength: Front Squat

3 warm up sets

5 working sets of 5 reps (75-85%)

Conditioning:

3 rounds:

10 Front Squats (135/95) (scaled: pick a weight you CAN DO 10 unbroken with)

50 Wall Balls (20/14)


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