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10/7/17 C4206 "Pay Your Dues"

October 6, 2017

WU - Coach Led 0:00-10:00

 

GENERATOR 10:00-45:00

10 Rounds (partner)

10 FSQ@60%

50 DU/25SSD/100S

150M Run

10 HSPU (any style)

CAP35

 

DEFENSE 45:00-55:00

EMOM12 (:45 each exercise)

Arch Rock

Bar Hang (clean grip)

OH Squat hold w/Dowel (palms facing up at all times)

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