Monday

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This is what we did today.

WU
1-8
Dislocate
OHS w/pvc
Walking Lunge with stretching (Sampson) per side with PVC Overhead and engaged

WOD
5 rounds for Quality/Load ascending in weight

4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead

Start at 60% Max Clean Weight

then

“Nancy”
5 Rounds
400m Run
15 OHS (95/65#)

Foundational

15 min AMRAP or 4 Rounds
400m Run
15 OHS or Goblet Squats

Notes: Shout out to Mike Fender who earned a spot on the board. Nice Job Mike!

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