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Back Squat
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10 Sets of 10
@ 60% 1RM
rest 90 sec between each set
add 10# if you Rx’d last week
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L2 Stay @ 60%
L3 5 Sets of 10 @ 50-60%
T1 Same
T2 45-50%, Squats @ or above parallel, 6 Sets – rest as needed
T3 Goblet Squats @ or above parallel, Rest as needed between sets
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Cash Out
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EMOM-10
50 Double Unders
:30 Strict Pull ups (rest in the hang if fatigued)
odd/even
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L2 Singles x2, Strict Banded
L3 Singles, Ring Rows
T1 Same
T2/T3 RKBS.
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Huge Thank You for stepping up, contributing and bleeding for Nolan’s WOD. You guys raised over $1,100. Please continue to keep Jordan and the Beyer family in your thoughts and prayers.
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More Snow
We plan on opening with a full schedule. If we need to adjust classes, we will post here and to the Member’s Page.
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