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Workout of the Day

FITNESS 
A. Back squat
Build to a tough set of 3 for today in 12 minutes
Training notes:
•No misses. Top set heavy, but not necessarily maximal.
Record weight used.
B. For time:
20 burpees
10 wall climbs
30 DB box step-overs
10 wall climbs
20 burpees
Training notes:
•Pick a height for wall climbs and stick to it.
•DB box step overs should be a grind.
Record time.

PERFORMANCE
A. Back squat
Build to a tough set of 3 for today in 12 min
Training notes:
•No mises. Top set heavy but not necessarily maximal – go for it if it feels good, though.
Record weight used.
B. For time:
20 DB burpees (50/hand – 35/hand)
10 wall climbs
30 DB box step-overs (50/hand to 24” – 35/hand to 20”)
10 wall climbs
20 DB burpees (50/hand – 35/hand)
Training notes:
•Nose touches wall on wall climbs. Control the eccentric.
Record time.
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