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TODAY’S W.O.D:

A. Warm-up TBA

B. “Karen” 
150 Wall Ball Shots for time. 
*20lb-10’/14lb-9’
**Compare to 10/31/16. Post time. 

C. Strength 101 @ 6PM: 
“Overhead Squat”
1) Stretches of the Hips and Shoulders
2) 1RM Overhead Squat. 15-minute time cap.
3) 3 rounds for time:
7 Overhead Squats @ 75% 1RM, tempo 3211
6 x 10-meter Shuttle Run (sprints)
*Compare to 07/17/17.

Post time for part B and loads/time for part C to Members Area or comments. 

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