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WEDNESDAY 01252023

WARMUP


Front Squat

Set 1 – 5 reps  @ 70%

Set 2 – 5 reps  @ 75-80%

Set 3 – 4 reps  @ 85%

Set 4 – 3 reps  @ 85-90%

Rest as needed

*If feeling tired and want to back off on strength %'s, We suggest stopping at 70-75% 1RM for the day


WOD 1

9-6-3 Reps for Time:

Overhead Squat @ 155/105lbs

Burpee Box Jump-Over 30 / 24

Time Cap: 7 minutes

*Masters 55+ = 115/75


REST 5 min


WOD 2

3-6-9 Reps for Time:

Shoulder to Overhead @ 155/105

Wall walk

Time Cap: 7 minutes

*Masters 55+ = 115/80lbs


For WOD 2  try to set yourself up adjacent to where you will wall walk ! ex. face the clock if using the front wall.  Should be able to get 7/8 people.

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