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TODAY’S WOD:

A. Back Squat 5-4-3-2-1-1-1
Increase load. 2 min. rests.
Goal: establish a 1RM, high or low bar, back squat.
Time Cap: 20 minutes. Compare to 12/17/18.

B. “Annie”
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
*Compare to 12/28/18.

Post load for part A and time for part B to Members area.

TODAY’S STRENGTH TRAINING:

“The Glutes #1”

10 sets of 20 reps, 90 second rests.
Single-leg, Straight Leg Deadlift w/DB (load)
Hip Thrusts (load)
Drop Lunges (load)
Weighted Hip Extensions (load)
Side Leg Raises/side, back against the wall (no load)

Post loads to Members area. Compare to 12/07/18.

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