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Strength.  Front Squat

5 sets of max reps @ 50%

  • if you stop for more than 1 second at the top your done!  looking for 15-20 reps

 

Metcon: Partner WOD

5 Rounds for time

12 Power Snatch 95/63#

24 Wall Balls

rest 3 minutes

Run 1 mile (8 laps)

  • run in 200m intervals with your partner
  • Sprint!!!!!!!!