MWOD: Roll Upper Back+ Quads x1min
Band Disracted Ankle MOB x1min/side
Mash Calves x1min/side
Bottom Squat x2min
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LIFT: Squat 5x4 reps @ 88-90%
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WOD: AMRAP in 20 min
Chin over bar max hold
10 Barbell Squat cleans
15 Wall balls
20 Cals row
1:00 rest
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