A Great Dame

Workout of the day
A. find 5RM Back Squat
B. AMRAP 15
21 Wall Ball
15 Cal on Rower
9 Deadlift 225/155
Competition
**all those competing for the weekend can use this day to practice transitions and talk strategy**
A. Squat
Back Squat every 30sec for 2 minutes @70%
-rest 3 minutes-
Back Squat every 30sec for 2 minutes @80%
B. AMRAP 12
30 Ground to Overhead 75/45
30 Ground to Overhead 95/65
30 Ground to Overhead 135/95
30 Ground to Overhead 155/110

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