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Tuesday August 16th WOD

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats

Barbell weight: Take 90% of 1rm Back Squat, then use 66% of that #


Conditioning: 16 Min AMRAP 21 Kettlebell Swings (70/55) (55/35) 14 Barbell Front Rack Lunges (125/85) (115/75)(95/65) 7 Pull ups



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Friday June 21st WOD

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Thursday June 20th WOD

Conditioning: 10 rounds (15min Cap) 6 Push Up + Pull Across (50/35)(45/25) 12 Medicine Ball Cleans (20/14)

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