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TODAY’S WOD:

A. Two-phase Floating Deadlift, 8x3*
*3 second pause at the knee + 5 second pause floating
*Increase loads. Two-minute rests.
Compare to 5/11/18.

B. Complete as many reps as possible in 7 minutes of*:
3 Jumping Ball Slams (50#/25#)
5 Kneeling Ball Slams
7 Burpee Ball Slams
*Compare to 9/6/17.

C. Strength 101:
1) Weighted dips 5x3. Increase loads. Rest 2 minutes.
2) 4 rounds of:
21’s Bicep Curls
8 Bent Over Rows, palms up, tempo 31X2
50 Leg Levers
50, 4ct. Flutter kicks
*Compare to 3/28/18.

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

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