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STRENGTH

Shoulder Press (7 min to est 1 RM)

Rest 4 min

WOD

ROW 4RND T2B PJ BS (Time)

1000m Row

then

4 Rounds

10 Toes to Bar

10 Push Jerks

10 Back Squats

Basics-Sit Ups, Light weight PJ BS

RX-95/65#

RX+-115/75#

50-59-65/55#, Hanging KR

60+-55/45#, Sit Ups