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Warm Up

Pass throughs
3 mins jump rope
25 squats
25 push ups
25 sit ups
25 scap pulls

Strength

Front squats
10-8-6-4-2-10
Light to heavy to light

WOD

30-25-20-15-10-5
Wall balls 20/14
30 sec. rest in between sets

Post

80 weighted sit ups
Couch and hamstrings