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WOD - Friday, June 9, 2017


A. Walking lunge(samson hold), 10x bird dogs, 20x RS planks, 10x alt Shin boxGU, 10x cossack squat, 12x goblet squat

B. Back Squat

-warm up to 60% w Front Squat

-4:1:1 Tempo Squat @ 70% x3, 75%x3, 80%x3

-90% x4 reps x2 sets

-80% x6

C. -9 minute AMRAP

3 Burpee

6 C2B

9 Jump Squats

-Rest 3 minutes

-2 minute AMRAP

max Wall ball


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