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Tuesday September 12, 2017

Strength: Back Squat
Warm Up sets:
5@40%
5 @50%
3@60%
Working sets: **based off 90% of 1 rm
3@70%
3@80%
3+@90%

Wod: 10 AMRAP
2 Russian KB's (70/53)
3 pull-ups
4 ohs (95/65)
3 Russian kb's
4 pull-ups
5 ohs
4 Russian KB's
5 pull-ups
6 ohs
......
..........
*keep increasing reps accordingly for the 10 minutes. 
 

Earlier Event: September 11
Monday September 11, 2017
Later Event: September 13
Wednesday September 13, 2017