In WODs
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Strength: 20 min to work on the Pause Bench Press – 3-3-3-3

Then, AMRAP 12 minutes of:

  • 3 Rope climbs
  • 7 Front Squat (115/75lb)
  • 9 Burpees

Beginners option: Rope climb progressions, goblet squats

Advanced option: 135/95lb Front squat

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