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TODAY’S W.O.D:

A. Every minute for 20 minutes:
1st: 12 Side Lunges, alternate sides
2nd: 6 Straight Leg Deadlifts (LTBD)

B. Complete as many reps as possible in 7 minutes of:
5 Hang Power Snatch (95lb/65lb)
10 Mountain Climbers

C. Strength 101 @ 6PM:
1) 8 intervals of 20 seconds ON followed by 10 seconds off, of the following with an empty barbell:
Back Squats
Deadlifts
*Alternate between the two exercises at each call of “go”.
2) Back Squat 3 x max reps @ bodyweight. 
*No more than a 2 second hold at the top of the squat, any longer terminates that set.
**Rest 3 minutes between efforts.
3) One attempt Max Hold at the bottom of the Back Squat with 50% of Bodyweight
*Compare to 10/18/16.

Post success and load for part A, reps for part B and loads/reps for part C to Members Area or comments. 

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