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Tuesday November 22, 2016

Strength: Front Squat
Warm Up Sets:
5 @ 40%
5 @ 50%
3 @ 60%
Working sets: *based off of 90% of 1rm
5 @ 75%
3 @ 85%
1+ @ 95%

Wod:
4 rounds
- 24 wall balls
- 12 hang power cleans (115/75)
- 12 v-ups

Earlier Event: November 21
Monday November 21, 2016
Later Event: November 23
Wednesday November 23, 2016