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July 29, 2016

Run 400m

Group Dynamic: Coaches Choice

Strength: Wendler Deadlift

5x 40, 50, 60%
3x 70, 80, 90%
*Last set is max reps!

WOD: 3 Rounds
10 Front Squat (135/95)
15 Pullups
20 Situps

*Option A: Keep each round the same weight and movements.
*Option B: Round 1 is as listed above.
               Round 2 is 155/105 Front Squat, Chest to bar pullups, 60 Flutter kicks
               Round 3 is 175/125 Front Squat, Bar/Ring muscle ups, Toe to bar
Rep counts stay the same for all the movements except the flutter kicks. Scale weight accordingly if you wish to increase on the front squats. Challenge yourself!!!