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WOD - Sunday, 12/31/2017


2 Rounds for quality:

50ft Walking lunges

50ft Burpee broad jumps.

50ft Duck Walk

A. Strength: Back Squat (20:00)

3 @70-75% of what you'd like to hit for your 1RM back squat with the upcoming CF Total (1/7/18).


3 @80-85% of your Goal 1RM

1 @85-90% of your Goal 1RM.

B. Conditioning:

With your favorite workout buddy


44 KBs (53/35)

44 Synchro Burpees (chest and quads on the floor at the same time)

88 Wallballs

*Divide reps any way you choose, equally.

Extra Credit: Have a happy and safe New Year.

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