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TODAY'S W.O.D:

A. Complete 5 rounds for time of:
10 x Burpee over-the-box jumps (24in/20in)
20 x Kettlebell Swing (70lb/50lb), Russian
30 x Double-unders
*15-minute time cap.

B. Dumbbell Chest Press,
8x8, load stays the same, 30 second rests.
*Compare to 07/26/16.

C. Post-WOD: 100, 4-count bicycle crunches + 100 arm haulers

D. Mobility 101 at 10AM:
Point of Interest: Quadriceps

E. Strength 101 at 6PM:
1) 10 minutes to find 1RM Bench Press.
2) Bench Press 10x1 @ 94% of 1RM

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

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