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WOD - Wednesday, 4/4/2018

Tester Week

WU:

3 RFQ

7 Sotts presses (empty bar/PVC)

7 Burpees

21 Banded pull aparts

A. Strength: Bench Press/Weighted Pull Up (18:00)
Find a 1RM for both.

B. Conditioning
“Helen”
3 RFT
400m run
21 KBs (53/35)
12 Pull ups

Time Cap: 12:00

If the street is a mess you can replace the run with a 500m row.

Extra Credit: GHD Hip Extensions
4 x 10-20
 

When tomorrow's WOD is posted in the afternoon.

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