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TODAY’S W.O.D:

A. Back Squat, 5RM for 5 sets.
1-minute rests between sets.

B. 21-15-9 reps for time:
Deadlift (155lb/115#)
Box Jump (24”/20”)
Wall Balls (20#-10’/14#-10’)
*10-minute time cap.

C. Strength 101 at 10AM & 6PM:
“Chest #1”
1) 2 minutes of push-ups for reps.
2) Barbell Bench Press 10-8-6-4 reps for load.
3) Dumbbell Flies on Med Ball 10-8-8-8-6 reps for load.
4) Parallel Dips 15-10-8-8-8 for full range of motion. Partner assisted if required.
5) Decline Push-ups 5 sets of 8 reps. Tempo 31X1. Feet on 20” surface.
*Compare to 02/19/18.

Post 5RM load for part A, time for part B and loads for part C to the Members Area or comments.

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