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WOD - Wednesday, August 29, 2018


A. PNF Calf, Toy Soldiers, Walking Dynamo, SBGU, Empty Bar; front rack swim, muscle cleans, front squats, Push Press, 3 rnds bear complex

B. Complex - 3 Deadlift + 3 Hang Squat Clean + 3 Jerk

-1 rep at each of x 60, 65, 70, 75, 80, 80-85% of 1RM C&J

C. 7 Minutes HSPU Practice

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12 Minute AMRAP

4 HSPU

8 Box Jump(20/24)

12 KBS (russian)(1.5/2p)

D. 4 MINS MAX WALL BALL


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