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WOD - Monday, 10/17/2016

WU:

2 RNFT

15 KBs

15 Prisoner squats

15 OHS (empty bar or PVC)

A. Strength: Back Squat (Fall squat cycle: week 3) (22 minutes)

5 x 5 @82% of you 5RM

B. Conditioning:

3 Rounds for time:

20 KBs (70/53)

20 Wallballs

20 Burpees over the bar

Time cap: 13 minutes

This should be completed viciously fast. The KBs and WBs should go unbroken if possible.

Extra Credit: GHD Sit ups

3 x 10-35

All those times you wanted to listen to Kanye but coach was like, "Nah."

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