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A. Weightlifting: Front Squat – 4 x 5 @ 80% 3RM B. MWOD: Anything for front rack C. WOD: Buy-In – 400m run -then- 15-12-9 Thrusters (115/75) Sit-Ups RX+ will do GHD sit-ups…and MUST do RX thruster weight D. Post-WOD Recovery: Quad Smash
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