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A. Skill Work: 5 x 5 eccentric PU work (3 sec hold, 3 sec lower, 1 sec return to start) B. MWOD: Anchored Thoracic Extension C. WOD: Health – 21-15-9 Deadlift (185/135) Burpees Fitness – 21-15-9 Deadlift (225/155); teen (185/135) Burpees D. Post-WOD Recovery: Foam Roll Posterior Chain
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