Wednesday – 181010

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SWOD

4 sets of:
Front Rack Hold x 10 seconds @ +10%*
Front Squat x 3 reps – AHAP
2-arm Bottoms Up KB Carry x 60 ft

*Front Rack hold weight should be 10% heavier that Front Squat weight. Do the hold, then strip the 10% off and immediately perform the Front Squats.

WOD

Complete as many rounds and reps as possible in 9 minutes of:
5 Strict Pull Ups
10 Abmat Sit Ups
15 KB Swings (55/35)

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