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Reminder! The 6:30pm class is reserved for open athletes only.  Also Open Wod 13.3 will be programmed for this Saturday in case your not signed up for the open and would still like a shot at the workout.



A1. Front Squat 3RM

A2. 90% of A1.  2 Sets x 3 Reps.

B1. Bench Press 3 X Max Reps

Men # BW  Women #1/2 to 3/4 BW


13.3 Prep


Wall Ball x 6 sets

Double Unders x 5 sets

Muscle Ups or Ring Dips x 4 sets

** This is a continuation, there is no break between movements.


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