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WOD for 100217

1
Oct

WOD for 100217

Segment 1:
Pause Overhead Squat
Build to a Moderate Single
3 second pause at bottom

Segment 2:
2 Rounds:
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
Rest 2:00 between each set of squats

Segment 3:
AMRAP 18 minutes:
18 Burpees
15 Wall Balls (Rx: 20/14 S1: 14/10 S2: 10/6)
12 Dumbbell Snatch (Rx: 50/35 S1: 35/20 S2: 25/15)
9 Toes to Bar (S1: KTE S2: Knee Raises)

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