Friday, September 28th

Warmup: 3 Rounds of

1 Dumpster Dash

20 meter frog hops

20 banded pull-aparts

20 goblet position lunges 

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Strength: Bench 4x15 @ 60-70% BW

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WOD: 6 Rounds for Time

3 Deadhang Pullups

4 Deadlifts 315/185#

5 Ring Dips