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TODAY’S W.O.D:

A. 6 rounds for time:
10 Jumping Ball Slams (50lb/25lb)
15 Dumbbell Burpee Deadlifts (LTBD)
25 Wall Ball Shots (25lb-10’/20lb-9’)

B. Strength 101 at 10AM & 6PM:
1) 10 efforts, each for time of 20 – 10-meter Shuttle Runs. Record run times.
2) 4 max rep efforts of Weighted Step-ups
(Load will be a Slam Ball, height – to be determined, alternating legs)

Post time for part A and times/reps for part B to Members Area or comments.

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