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SOFWOD for Wed May 9
AM
Ruck 8 mile road march 45#
Then:
100 wtd Dips /10 for time
PM
Deadlift
3 x 12, climbing
Then:
AMRAP @ 75% of 1RM Deadlift
Then:
3 Rds:
20 alt wtd step ups 24"/20" .5/1p KB in goblet position
40m suicide sprint (10m course)
20 Cal Assault Bike
40m suicide sprint
3 rope climbs

2 months ago 5 0

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