WHERE: The Armory
WHEN: 0600, 1130 and 1700

DWOD
21-15-9 reps for time of:

Front Squat (M=135lb/W=95lb)
Ring push-ups

SWOD
Apprentice/Craftsman:
Squat 5 reps @75% of 1RM
Squat 3 reps @85% of 1RM
Squat 1 rep+ @95% of 1RM
* Rest 20 min before starting the DWOD!

Expert: Weighted Pull Ups 3, 3, 3, 3, 3

Elite: Press 5×5 (set new PR)
Weighted Pull Ups 3, 3, 3, 3, 3

EWOD

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