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201027 Workout

BSQ
every 3 Minutes for 15 Minutes
8 Reps
all weights should be “”working”” weights and around 60% of 3 RM

20` AMRAP
“Nicole”
400m Run
max effort Pull ups

Oly Wod
Skill: Squat Snatch

Gym Wod
Skill: Bar Muscle ups

Fundamental Wod
For time:
21-15-9
Deadlift
Burpee over the Bar