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Benchmark WoD for August 14th, 2013

Warm up: 3 in 3
Air Squat
Jumping Jacks

Strength: Work up to 75% Backsquat as warm up, then

3 x 3 Back Squat @ 80% of 1RM with 60 seconds rest between sets

WoD: “Annie” For time

50-40-30-20 and 10 rep rounds of:

You can use anchors for your feet today. The ONLY day that you can…

MOB: Roll Quads / Mash Achilles

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