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WOD September 23rd

PULL UPS E4MOM x 12 minutes 3×8 Pull-ups w/lower tempo 1313 *If too easy add weight *Lower should be 3 seconds long * quality reps WOD: 5 Rounds 12 ring dips S: box dips 12 Strict press FB:95/65 Rx:75/55 S:45/335 12 burpees 20 minute time cap

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WOD for September 22nd

Teams of two Alternate movements throughout, complete as many rounds and reps as possible. Partner A starts with 25 air squats, Partner B then pereforms 20 sit ups, And so on…… AMRAP 30 25 Air squats 20 sit ups 15 Deadlifts Rx:135/95 S:95/65 10 burpees 5 Thrusters *Every 5 minutes[…]

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