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Skill & WOD 6/13/16

temp-post-image

Skill
Tempo back squats
5x5, 33X0 (3 seconds down, 3 second pause, fast up, no rest at the top)
Start @ 75% and increase

WOD
Lurong Benchmark
20 Box jump overs
15 T2B
10 C&J
*If 1 round is completed under 4min it extends to 8min. If 2 rounds is completed under 8min it extends to a 12min workout and so on.

RX
30/24”
155-185-205-225/105-125-145-155

Int
24/20”
Anchored T2B
95-115-135-155/55-70-85-105

Scaled
20/14”
Sit-ups
55-75-95-115/35-55-70-85

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