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August 9th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Lift:

Back Squat – 1 Rep Max

Workout of the Day:

3-6-9-12-9-6-3 of:

Pendlay Row (135/95 lbs)

Static Toes-to-Bar

*50m Overhead Kettlebell Walk at the end of each round (24/16 kg)

Stimulus:

Strength Endurance and Core

Cash Out:

Stretch

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