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TODAY’S WOD:

A. “The Chief”
Complete as many reps as possible in 3 minutes of:
3 Power Cleans (135lb/95lb)
6 Push-ups
9 Squats
*Five total rounds. Rest 1 minute between rounds. Compare to 8/28/17.

B. 5 efforts of 30 seconds, Heavy Front Rack Holds, increasing loads. From the rack.
90 seconds rests. 

C. Strength 101:
“Shoulders #3”
1) 5 minutes rotator cuff warm-up
2) Seated Barbell Press 5 x 10, increase load if able
2-minute rests.
3) Superset:
Bent Over Lateral Raise using plates
Front Raise using a plate
4 x 12, 90 second rests, increase load if able
4) Superset:
Rainbow press
Barbell shrug, behind the body
3 x 12, 90 second rests. 
*Compare to 5/30/18.

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

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