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WOD - Monday, 6/24/2019

Warm-up
For Quality, 10-8-6 of:
KB Box Step-Ups (light - prep movement for MetCon)
*3 Super* Renegade Rows between sets.
Complete 3 Push ups per 1 Renegade Row. 3 Push-Ups + 1 Row (right) + 1 Row (left) = 1 Super Renegade Row.
If you never heard of this before it's because I made it up. :)
 

Strength: Back Squat
1 x 5 @ 77%
1 x 3 @ 82%
3 x 1 @ 87%
This is a tad heavier than last week. Get ready to get strong. Record the weight for your sets of singles.
 

Metcon
"Dead & Company"
AMRAP 8
8 KB Front Rack Box Step Ups (70/53, 1 KB - held with one hand)
4 Super* Renegade Rows (50s/35s)

Extra Credit: Strict Pull Ups
5 x ME
Pick a modification that allows you to get at least 5 (hopefully more like 10) reps per set.

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