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Friday April 27, 2018

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(Practice / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min

Then group warm up all together: 200m run, 10 pushups, 5 lateral lunges/side, 5 fwd lunges/leg, 10 TVW’s, 10 BB front squats, 10 jerks, 10 BB bench press

SOD 1 

EMOM for 10 min
Odd: 6-8 Bench Press
Even: 30” Box Jumps (Men=7 / Women=4)

SOD 2 

EMOM on the 2 min for 10 min
Ascending: 3 Front Squats into 1 Jerk

WOD 1 

5 min AMRAP
7 Push Presses (115/75)
7 Lunge Jumps / leg

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