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TODAY’S W.O.D:

A. Every 2 minutes for 10 minutes:
5 Underhand Grip Deadlifts for loads.
Compare to 10/24/13.

B. 3 rounds for time:
50-meters Overhead Walking Lunge w/plate, LTBD
30 Slam Ball Over the Shoulder, alternate sides, 50lbs/25lbs

C. Strength 101 at 10AM & 6PM:
“Back”
Giant Set of the following, rest 3 minutes after each set, 4 total giant sets:
Wide Grip Pull-up x 8 (scale: Partner Assist)
Dumbbell Pullover x 15 reps, on med ball
Wide Grip Bent Over Barbell row x 12 reps
Kettlebell Row on GHD x 10 reps
Compare to 09/14/17.

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

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