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August 7, 2022: Sunday Funday With Matty Mac in Salem (Only Salem Today – No MHD) (9:00am)

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Warm-up: With a 4 min clock

1 push-up > down dog > Spidermans

5 PVC pass thru

3 BB OHP

3 BB push press

3 BB jerks

5 deadlifts

5 squats to butt-ball

SOD: Build to a challenging complex in 12 minutes:

1 Strict BB OHP > 2 Push press > 3 Jerks

5 min recover & WOD 1 prep

Individual WOD: 7 Min AMRAP of:

5 Deadlifts (225/155) (50+ 155/105)

10 WB (20/14) (50+ 14/10) (10/9′)

15 BB hop-overs (Over & back = 2)

8 min recover & prep

Partner WOD: 10 Rounds For time (5/person)

3 Power cleans (135/95) (50+ 95/65)

5 Front squats

1 Indoor loop (rubber/turf)

*Alternating Full Rounds

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