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Tuesday Oct 8th WOD


Strength:Alternating 12min EMOM Even Minutes - 3 Front Squats Odd Minutes - 6 Back Squats

*Barbell - 69% of 3-Rep Back Squat for both lifts

*If you do not know that %, try using 63% of 1RM Back Squat

Conditioning:

4 x 4 Min AMRAP

Each 4 min Amrap is:

6 Pull Ups/Ring Row

6 Deadlifts (Rx+225/155)(185/115)(165/95)

*Rest 1 Min Between AMRAPs

*Deadlifts should be touch and go and unbroken


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