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TODAY’S WOD:

A. Run or Row a 5K for time.
*Compare to 10/15/17.

B. Strength 101:

“The Back #2”
Giant Set of the following, rest 3 minutes after each set, 4 total giant sets:
Wide Grip Pull-up x 8, increase loads (scale: Partner Assist)
Dumbbell Pullover x 15 reps, on med ball, increase loads
Wide Grip Bent Over Barbell row x 12 reps, increase loads
Kettlebell Row on GHD x 10 reps, load stays the same
*Compare to 6/25/18.

Post time for part A and loads for part B to Members Area or comments.

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