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AWESOME job by everyone who competed in the in-house comp this past weekend. I am impressed by your hard work. you guys were all amazing. For those of you who would have liked to compete but couldn’t. Don’t worry, we will have another comp at the end of the summer 🙂

If you are very sore from the comp this weekend you will still complete the squats, but at a lighter weight. Instead of the WOD you will do a recovery row at an easy pace for 10 min.

1. Back Squat
70% x 10 x 3
2. Snatch
1 pull + 1 snatch@75% of your heavy single x 5
Concentrate on pulling under the bar quickly. On the pull, open up the hip fully to get you ready for the snatch
3. 21-15-9
kbs@53/35
burpee