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TODAY’S WOD:

A. 4 rounds for time:
60-meter Farmer Carry (DB’s or KB’s)
200-meter Sprint
5 Burpee-Pull-up-Knees-to-Elbows
1-minute Plank Hold (top of the push-up)

B. Every minute for 10 minutes do 5 Unilateral Dumbbell Chest Press. 
Alternate arms each minute. Increase load. 
*Compare to 10/26/16.

C. Strength 101:
1) 10 efforts, each for time 20 – 10-meter Shuttle runs. Record times.
2) 4 max rep efforts of Weighted Step-ups (load is a slam ball, height TBD, alternating legs)
*Compare to 6/5/18.

Post time for part A, loads for part B and times/loads for part C to Members Area or comments.

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