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Friday 02142022

Warmup


Strength

BACK SQUATS


[All Percentages Based Off 1RM Back Squat]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%


Rest 1-3 Minutes Between All Sets.



WOD

“THREE STRIKES ”

AMRAP 12:

3 Dumbbell Front Squats 50 / 35 lb's

3 Chest To Bar Pull-ups

3 Box Jump Overs (24"/20")

6 Dumbbell Front Squats 50 / 35 lb's

6 Chest To Bar Pull-ups

6 Box Jump Overs (24"/20")

9 Dumbbell Front Squats 50 / 35 lb's

9 Chest To Bar Pull-ups

9 Box Jump Overs (24"/20")

...

[Continue To Add 3 Reps Each Round]

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