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Skill Overhead squat- 5×5 new set every 2 minutes -then- 4 rounds for total reps of: In 90 seconds Row 250m then with the remaining

Wod tomorrow at frontier park at 10 am. We will meet at w 8th and Seminole. This Wod will have running in it. If it’s

10 or 11 am Something suckie but fun!!!

10 rounds, 10x reps each exercise 35min cap Pull-ups Push-ups Squats KB swings Sumo deadlift high pull Box jumps Wall ball Push-press Sit-ups Burpees

5 dead lifts on the min @ 75%of your 3 rep max WOD: 4 Rounds 15 Ring Rows 15 Wall BAlls

For Time: 1 1600 M Run 1600 M Row 800 M Run 800 M Row 400 M Run 400 M Row 400 M Run 400