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6:00am, 6:00pm, coaches wod at 7:00pm

strength:

deloading front squat

3 at 70% of 1rm for 3:00

4 at 60% for 3:00

7 at 50% for 2:00

WOD:

5 hand stand push ups

10 sumo deadlifts

15 back extensions

130m run

12:00 AMRAP

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