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September 20th, 2016


Strength: Work to a heavy single front squat (with 3 second pause in bottom)

Conditioning:

For Time

20 Front Squats (205/145)

30 Box Jumps (30/24)

40 Kettlebell Swings (50/35)

50 Wall-Balls (20/14)(10/9')

15 Minute Cap


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