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6:00am, 7:00am, 5:30pm

strength:

deloading back squat at 70 and 50% of  1rm for 8:00

WOD:

1:00 16 front rack lunges (95/65)

1:00 10 over the bar lateral burpees

1:00 20 ball slams

1:00 rest

4 rounds

* :30 plank hold penalty for each incompleted minute. To be completed after WOD

 

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