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August 21st – Porch Swing

By 08/20/2017No Comments

Strength Back Squat 1 x 8 @ 65%, 1 x 4 @ 80%, 1 x 3 @ 90%, 2 x 3 @ 95%: Use an experienced spotter if you feel you may need one on this lift. This is final strength week. Next week will be lighter lifting with subsequent week being max week.

WOD – 4RFT

14 KB front rack lunges (24/16)

14 Hang KB snatches (7 per arm, no alternating 24/16)

14 Wall balls (20/14)

(Time Cap 14 Min)

steve

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