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From left to right, Alex M., Michael S., Dustin C., and Zach W. after the Festivus Games competition on Saturday. Way to represent fellas! 

Monday

CROSSFIT

STRENGTH

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Wendler Week 4 Back Squat

all percentages based off of 90% of your actual 1RM

NO FAILURE ON DELOAD WEEK

1 X 5 @ 40%

1 X 5 @ 50%

1 X 5 @ 60%

WOD

“Barbara”

5 Rounds, record lowest time: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats

ACCESSORY WORK

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A. 3 x 12 Heels to Heaven, 5 second decent tempo

B. 3 x 12 Barbell Bridges, heavy

C. 3 x 20 Bulgarian Split Squats, each side —> no weight

BASEFIT

WOD

For time:

100-80-60-40-20 Single Unders

50-40-30-20-10 ABMAT SU

25-20-15-10-5 Goblet Squats 

10-8-6-4-2 DB Man Makers 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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