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WoD for April 29th, 2014

Group: 3 in 3
Air Squats
Russian Twists

Strength: 15’ to Complete 5 x 5 Back Squats @ no more than 60% of 1RM (De-load week)

WoD: 12’ AMRAP*

50 Walking Lunges (L+R=2)
15 Hand Release Push-ups a)
100 Flutter Kicks

*During the AMRAP, do 3 sets of Battle Ropes (10 Side to Side, 10 Up Down, 10 Singleton Up Down)

MOB: Lax Glutes big time / Pecs

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