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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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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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