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Saturday WOD & Weightlifting (4/13/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean
For Time:
2 Mile Run
100 Wall Balls (20#/14#, 10’/9’)
50 Burpees
100 AbMat Sit Ups
2K Row
40 Minute Time Cap

OLYMPIC WEIGHTLIFTING (Midtown 10:30AM)
Warm Up:
Coaches Choice

Weightlifting:
1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 2:00)
6 Sets (Heavy)

Clean Pulls
5×4 @90% of best Clean

GHD Weighted Back Raises
4×20