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July 8, 2016

Row 500m

Group Dynamic

Strength: Wendler Deadlift
5x 40,50,60 and 75%
3x 85%
1+x 95%
*Remember to use 90% of your 1RM to figure out the percentages above.

WOD: 15 min AMRAP
"Plate Love"
10 Ground to overhead (45/25)
12 Overhead Lunges (45/25)
100m Carry
*Entire workout is done with the plate.

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