Wednesday the twenty second of some month or other........whatever, smash this.....

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Back squat
7 reps with a hold in the bottom position of 7 seconds
5 reps / 5 seconds
3 reps / 3 seconds
1 rep / 2 seconds

For reps
Complete as many rounds as possible in 10 minutes of:
12 passthroughs
10 burpees
10 back squats 55/30

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Slain WODs

Thursday January 2nd - Monday January 6th
Monday December 23rd - Monday 30th
Monday December 16th - Sunday 22nd
Monday December 2nd - Sunday December 8th
Thursday November 28th - Sunday December 1st
Monday November 18th - Sunday November 24th
Monday November 11th - Sunday November 18th
Monday October 28th - Sunday November 3rd
Monday October 21st - Sunday October 28th
Monday October 14th- Sunday October 20th

9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
The Sumo Deadlift High Pull
The Deadlift
The Push Press
The Shoulder Press
The Overhead Squat
The Front Squat

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Workout Of the Day (WOD)