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Monday October 10, 2016

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(Practice / Lactate Threshold 8-12 min) 

Warm-up (15 min)

SOD 

5 x 3^ Front squats (20 min)

WOD 

9 min AMRAP
DB Snatch (50/35) (reps 2-4-6-8-…) (2 = 1/arm, 4 = 2/arm…)
Rope Climb (always 1 each round)

 

SCHEDULE FOR COLUMBUS DAY 

6:30 AM / 9:30 AM / 12 PM / 4:30 PM / 5:30 PM / 6:30 PM

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