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Tuesday Sept 15th WOD

Strength: 10min EMOM

4 Front Squat

(As heavy as possible for the full 10min)


Conditioning: 15min AMRAP

6 Pull ups

8 Deadlifts (225/155)(185/135)

6 HSPU

8 Alt DB Lunges (4 per leg) (50/35)(40/25)

*Dumbells in each hand, held down at the side)



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Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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