CFV 5.30 am (John no show)
Run 800 / Adam's warm-up this week
Wendler W4D3: Deal Lift de-load
195# x .5 = 97.5 Used 95 x 5
195# x .6 = 117 Used 115 x 5
195# x .7 = 136.5 Used 135 x 5
Kelly's 10:1 Ladder 17.15 mins
Front squat @ 45#
Ring rows
Box Jump @ 20"
DB prone row 8#
Push ups - knees
Row 3 mins cool down & stretching
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