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Monday Nov 7th WOD

Strength: Front Squat

Warm up: 2x3 @ 55-65%

Working sets: 3 reps @ 75%, 85%, 90%, 80%, 70 %

Super set: DB Glute Bridges 5x8

Conditioning: For Time "Running Fran"

200m Run

21 Thrusters (95/65)

21 pull ups

200m Run

15 Thrusters

15 Pull ups

200m Run

9 Thrusters

9 Pull ups

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