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| TEAM "PAT DONKEY PUNCHES KEITH WHILE NEILS VAG*&^ BLEEDS ARE THE SUNDAY TEAM CHAMPS! |
WARM-UP
FOAM ROLL/LAX BALL
400M RUN
20 AIR SQUATS
2 SETS NEGATIVES
DYNAMIC STRETCHES
STRENGTH (EVERYONE)
BACK SQUAT 5X5 @87% OF YOUR 1RM
(THIS IS THE LAST WEEK BEFORE WE RESTEST OUR MAX. THIS IS GOING TO BE VERY HEAVY!)
WOD
AMRAP 20 MIN
2 WALL CLIMBS
4 GI JANES (GI JANE = BURPEE PULLUP)
8 BOX JUMPS
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| RESULTS FROM PERV SUNDAY! |
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