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WOD: Quality ROM. Wear  a 20lb vest if you own one. Wear a vest no plate.   (clock only used for time cap)

  • Run 1000m
  • 20 m inch worm
  • 100 leg levers
  • 50 strict push ups
  • 150 squats 25/15 plate
  • 40m lunge 25/15 plate
  • 25 minute cap(if you get done under 25 minutes here proceed to 1000 m run, if you are still working you must halt activity and run 400 m to finish.
  • 1000 m run

STRENGTH: b. press 2×8@50% 2X8@60% 2X8@70%

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