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Friday August 1

General Warm Up Dynamic Warm Up Deadlift 5x2, Last 3 at 90% Partner WOD "Kelly", 20 min Cap! 1. 400m 2. 5 RFT 30 Box Jumps (24/20) 30 WB (20/14) Cash Out: Pull Ups 5x5, Plank 3x45 sec, Hollow Body 3x30 sec

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Wednesday July 30

General Warm Up Clean Progression Clean & Jerk 5x(2+1), last 3 at 90% For Time 800m 15 Clean (95/65) 400m 10 Clean (115/75) 200m 5 Clean (135/95) Cash Out: Lunge 3x6, Sit Ups 3x25

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Tuesday July 29

General Warm Up Dynamic Warm Up Press 5x2, Last 3 at 90% 500m Row 3 RFT 20 Pull Ups 15 STO (75/45) 10 Thrusters (75/45) 500m Row Cash Out: Good Mornings 3x6, Ring Rows 4x10

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