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TODAY’S W.O.D:

A. 2 rounds for time:
50-meter Handstand Walk, 10-meter increments
40 Knees to Elbows
30 Burpee Broad Jumps
20 KB Clean and Jerk, alternate sides (70lb/50lb)
10 Bar Muscle-ups

B. Strength 101 at 10AM & 6PM:
“Shoulders #3”
1) Rainbow Press + DB Bent Over Lateral Raise. 15-12-10-8-6 reps for loads. 2-minute rests.
2) BB Front Raise + DB Lying Side Lateral Raise. 5 sets of 10 reps for loads. 2-minute rests. 
3) BB Bent Over Face Pulls 5x6 for loads. 90 second rests.
4) Single max rep effort with empty barbell of Behind the Neck Shoulder Press.

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

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