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STRENGTH:

Back squats

5 x 3 @ 80% w 3 sec pause 

CrossFit WOD:

1000 meter row buy in:

2 rds:

30 hang power cleans 115#/75# RX+ 135#/95#

50 wall balls 20#/14# RX+ 10′ target

LEVEL 1:

800 meter row buy in:

2 rds:

20 hang power cleans 65#/35#

25 wall balls 12#/8#