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1/10/23-Front squats x 4

Warmup

3 rounds

200 m run

10 wall ball


Strength

Front squat-Build a heavy 4


Conditioning ABABA

A-1/2 mile run for time

B-EMOM3

2 front squats

5 db pull overs


Accessory

2 minute front rack hold-As heavy as possible

30 calorie bike

1 mile run

30 calorie bike


Oly WOD

EMOM5

3 hang squat cleans


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