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WOD - Monday, 9/17/2018

WU:

3 RFQ

25ft Walking Lunges

10 Kips + 5 Pull-Ups (or ring rows)

10 Box Jumps (step down)

 

A. Strength: Front Squat (Week 10, Deload) (16:00)
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%


(Next week we max out)

B. Conditioning
AMRAP 15:
30/21 Calorie Row/Bike
15 Box Jumps (30/24, step down)
7 Burpee Bar Muscle-ups (Burpee C2B, Burpee pull-up)

Extra Credit: KB Half Kneeling Lift/Chop
5 x 8 (each side)
In a kneeling position with one knee on the ground, like the bottom position of a lunge) - hold a KB in both hands and lift/chop diagonally across your body.
 

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