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8/16/18 "My SPOT #8"

September 7, 2018

WU - Coach Led 0:00-10:00

 

TECHNIQUE 10:00-25:00

Deadlift

5x10

(increase weight with each set)

 

Rope Climb 25:00-40:00

 

 

 

 

GENERATOR 40:00-55:00

EMOM 16

12 Pull-ups (banded if necessary)

20 Wall Balls

20 Sit-ups

20 GHD Back Extension

 

 

 

 

 

 

 

 

 

 

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