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WoD for September 17th, 2013

Warm up: Agility Ladder
15 Air Squats

Strength: 15’ to Find 3RM Back Squat

MOB: Shoulders and Wrists

WoD: 5 RFT

10 Front Squats (from floor) (115/80) a) 95/65 b) 75/55 c) <= 55
2 Rope Climbs
200m Run

MOB: Roll Quads / Posterior Chain

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