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WOD - Oct 13, 2016

Posted Oct 12th, 2016 in WOD

Workout of the day: 

A. Back Rack Walking Lunge (@40-50% 1RM Back Squat)
3x20 steps (10 alt/side); Rest 3'

B. Fitness:
4 Rounds for time:
12 Ring Rows
12 Push-ups
12 Hang Squat Clean

Development:
12-9-6-3
Strict Pull-ups
Dips
Hang Squat Clean 135/95

Performance:
12-9-6-3
Muscle-up
Hang Squat Clean 155/105

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