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WOD - Monday, 7/9/2018

3 RFQ:
20 Kettlebell Swings (USSR)
10 Overhead Walking Lunges (bumper plates)
10 Single-Arm Ring Rows (5/5)

 

A. Strength: Front Squat (20:00)
Find a new 1RM!

B. Conditioning:
For time:
100 Wallballs*
*EMOTM: 4 Burpee C2B, starting at 1:00

Time Cap: 8:00
If capped, your score is total wallballs.

Extra Credit: GHD SU Hold (4:00)
TABATA: Hold at the horizontal position. (:20 on/:10 rest x 8)

When you and your crew hit new front squat PRs.

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