Friday 20th October: WOD

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Strength – Back Squat 3 x 10 @70%

Conditioning – 10 min AMRAP Ascending Ladder
Buy in 400m run
1 squat clean (65/90)
5 Bar muscle ups
10 Box Jump over
• Continue up the squat clean ladder by one rep each round

(COMP SQUAD EXTRAS)
3 x 10 Reverse Hyper
3 x 200m sprints run
3 x 10 straight one leg KB Deadlift

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