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Tuesday, July 11

Warm-up

5:00, or 3x:

10 squats

10 PVC hip hinge (partner to watch)

10 PVC passthrough

10 grasshoppers

5 push ups

Strength

1RM Deadlift

WOD

Tier 1:

3x

50 double unders

40 sit ups

30 KB swings (55/35)

200m run

10 HSPU

Tier 2:

3x

150 single unders - every 30, make 3 DU attempts

40 sit ups

30 KB swings (scaled weight)

200m run

5 wall walks

Tier 3:

3x

100 single unders

30 sit ups

20 KB swings (scaled weight)

200m run

10 seated press (on floor)

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