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Wednesday 09282021

Warmup 8 min


Core - Tabata

Dead bugs

Bird dogs


Strength

Squat cleans ( from knee )

2@60

2@70

2@70

2@75

2@75

WOD

Emom

20 min

  1. row 15/12 assault 14/10

  2. 17 sit-ups

  3. 17 box jump over

  4. 4 front squats



Level 2

  1. Row 12/9 assault 11/7

  2. 12 sit-ups

  3. 12 box jump over

  4. 4 front squats

Increase front squat weight

Each round. Highest lift recorded for the day!

Make sure you scale appropriate to complete the work In The time given.

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