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TODAY’S WOD:

A. Every 3 minutes for 12 minutes:
3 Clean Lift-offs
2 Clean High Pulls
1 Power Clean
*Increase loads.

B. “Running Annie”, for time:
Run 1000 meters
50 Sit-ups
Run 800 meters
40 Sit-ups
Run 600 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 200 meters
10 Sit-ups

C. Strength 101:
“Glutes #1”
10 sets of 20 reps for each exercise, 90 second rests after all exercises:
Single-leg, Straight-leg Deadlift, alternate, dumbbells (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises with back against the wall (no load)
*increase loads were capable. Compare to 8/20/18.

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

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