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Warm-Up
High Knees
Butt Kickers
2 Rounds of:
10 PVC Good Mornings
10 Med Ball Cleans
10 Med Ball Lateral Raises
WOD
Strength
Dead Lifts
3 – 3 – 2 – 2 – 1
Metcon
10-9-8-7-6-5-4-3-2-1
Burpees
Oly Bar Wipers
1 Arm Dumbell Snatch 25/35 lbs
Big ups to Amir for pulling 275# on his last deadlift!
And Duffy does rock!