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WOD 04/17/17

WARM-UP
15 minute warm-up

STRENGTH
Back squat: 90% + 5# of 1 RM then do 3 reps at 70,80,90%, last set is a technical max.
Rest 3-5 minutes between squats

WOD
20 minute amrap of
10 pull up
20 push-up
30 air squat
1 small lap

Do the 10,20,30 any way you want. I recommend 2 rounds of Cindy.

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