WOD – 9/25/15 Friday

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15 minutes to find today’s 1RM backsquat



5 rounds for time:

10 burpee box step overs (55/35)

10 front rack lunges (135/95)

15 minute cap.


Cash out:

3 sets:

30 second overhead bamboo hold*

15 roll to candlestick


*This is a new movement for most of you, so pleare start with a light load and progress in the coming weeks. (You can start with 5 to 10#s on each side, or a load that feels challenging, but maintainable)



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