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170708 and 170709

170708 and 170709
Conditioning
24' AMRAP w/ Partner
100ft walking lunge bw
**partner holds Plate OH
Then Both run to Davern/ Row 800m


Strength
Front Squat 4 x 6/5/4/3
Quadruped T-Spine 4 x 5/5
False Grip Ring Rows x 10-15 @ 3111


Conditioning
Death by front squats (and burpees!!!)
Odd minutes - 2-4-6-8-10-12... Front Squats/ Goblet Squats
Even Minutes - 12 Burpees or 6 Updowns + 24 Shoulder Taps

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