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WOD - Monday, 10/23/2017

WU:

3RFQ:

10 Goblet Squats (light)

8 Burpees

6 Chin-ups

A. Strength: Back Squat (11 minutes)

1 x 20 @70% of your 5RM

B. Conditioning

5 Rounds for time:

1 Bill Murray Run

2 rounds of

9 Wallballs

7 HR Push ups

5 C2B Pull ups

Time Cap: 22 minutes

Extra Credit: GHD Sit Ups

5 x 6 - 22

Summer bodies are made in the winter...but spring bodies are made in the fall.

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