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WOD - Saturday, 7/9/2016

Deadlift prep

then

3 RNFT

10 Goblet squats

10 KB single leg DL (5/5)

A. Strength: Deadlift (12 minutes)

1 x 3 @ 85% of your new 1RM

B. Conditioning:

For time:

1 Bill Murray run

30 Goblet squats (53/35)

30 Sit ups

30 Deadlifts (185/125)

30 Burpees

1 Bill Murray run

20 Goblet squats

20 Sit ups

20 Deadlifts

20 Burpees

1 Bill Murray run

10 Goblet squats

10 Sit ups

10 Deadlifts

10 Burpees

Time cap: 26 min

If you want to, you may replace the run with a row. 30 cal, 20 cal and 10 cal, respectively.

Extra Credit: Planks

1 min on/1 min off for 5 working minutes (9 minutes total). Add weight if able.

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