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WOD - Friday, 12/1/2017

WU:
400m run
Into
3RFQ:
7 Medball cleans
8 Front rack lunges (4/4)
9 Scap pullups

A. Strength: Front Squat (20:00)
5-4-3-2-1-1-1...
Establish a heavy single for the day. This can be a 1RM if you're feeling good.

B. Conditioning
“Karen”
150 Wallballs for time.
Time Cap: 12:00

Extra Credit: Arms!
3 x ME DB curls*
3 x ME DB Hammer curls*
3 x 25 banded tri pull downs
*Pick a weight that allows you to get more than 10 but not more than 20.

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