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TODAY’S W.O.D:

A. “Quinn”
3 rounds for time of:
Run 400 meters
50 Sit-ups
50 Back Extensions
Compare to 08/22/2017. 20-minute time cap. 

B. Shoulder Press
5-5-5-5-5 reps for loads.
Compare to 11/01/2016. 15-minute cap. 

C. Strength 101 at 10AM & 6PM:
“Legs”
Back Squats 10-8-6-4-2 reps for loads.
DB Walking Lunges, 5 sets of 20-meters for loads.
Good Mornings 4 sets of 25 reps, unbroken, LTBD.
Rest 1-2 minutes between sets. 

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

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