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Joe Ryan 

Joe Ryan 

Saturday

Warmup: 

500 meter row

10 wall balls

400 meter row

15 wall balls

300 meter row

20 wall balls

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WOD: For time

30 pullups

800 meter run

15 Cleans 155/105#

400 meter run

15 Cleans

800 meter run

30 Pullups

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Sellout: OTMx10 minutes

3 - Banded Back Squats @ BW 

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill 

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