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Workout of the Day:

A. Max Single Unders in 10 Minutes (retest from 9/8/2014)

B. Back Squat
6 Reps @65%
4 Reps @70%
4 Reps @75%
2 Reps @80%
2 Reps @90%
Max Reps @85%
Rest 2-3 minutes btw efforts.

C. Max Effort Wall Ball

Competition:

“Heyday Triathalon”
For Time
2K Row
1 Mile Run
100 Cal on AD

(Some people may have to start on the AD if the class has more than 3 athletes, the 100 calories will take around 7-11 minutes)