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Friday, August 4th

Strength: Build to a heavy triple roughly 85-90% of 1RM. Athletes last set should be quite challenging.
Metcon: Each set should only take 60-90s to complete leaving the athletes roughly 1:1 work to rest. Set a goal on your wallballs whether it be complete all sets UB or complete first 3 sets UB, ect.

Strength
Back Squat for load:
#1: 3 reps
– Reset on each rep
– Perform 6-7 sets. This should NOT be a max today.

WOD
5 Sets of:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
L3: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)
15:00 Cap

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