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alicanumay

03102023

Strength: Every 1:30 for 7 rounds


10-8-6-4-2-2-2 tempo deadlift


(2 seconds up, 3 seconds down, 1 second on the floor)


WOD: For time


cash in: 45 wall balls


then


10-9-8-7-6-5-4-3-2-1 reps box jump

20-18-16-14-12-10-8-6-4-2 reps one arm dumbbell power clean


*6 toes to bar (9 knees to chest after every round)


cash out: 45 wall ball

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