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WOD:

1) AQAP:

800m Run

80 Alternating Lunges

600m Run

60 Box Jumps 24/20

400m Run

40 Deadlifts 65/45

200m Run

20 Shoulder-to-Overhead 65/45

Extra Work:

2) D-Ball Bear Carry: 400m

Heavy as possible, keep it under 10 minutes. Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE