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A1. Back Squat – 5RM, -5%, -10%; pause 2 seconds on the first two reps
A2. WOD Choices:
“Alpha”
15 KBS@70/45-53
25 meter shuttle
Front rack KB walking lunge 25 meters @70/45-53
25 meter shuttle
Front rack KB walking lunge 25 meters @70/45-53
15 KBS@70/45-53
rest x 3

“Bravo”
15 KBS@53/35
25 meter shuttle
Front rack KB walking lunge 25 meters @53/35
25 meter shuttle
Front rack KB walking lunge 25 meters @53/35
15 KBS@53/35
rest x 3

“Charlie”
15 KBS@45/25
25 meter shuttle
Front rack KB walking lunge 25 meters @45/25
25 meter shuttle
Front rack KB walking lunge 25 meters @45/25
15 KBS@45/25
rest x 3

“Delta”
15 KBS@35/15
25 meter shuttle
25 meter walking lunge steps
25 meter shuttle
25 meter walking lunge steps
15 KBS@35/15