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Tuesday Hero WOD RJ

Bring your long socks!!!

HERO WOD
RJ
5 RFT
800m run
5 Rope climb 15ft
50 push ups

WILF: with 250 push ups you will need to break these early. Keep your midline tight through all push ups, be sure to lock off tight on each climb to minimse pulling required in the 25 rope climbs.

Olympic Lifting
Hang clean
1-1-1-1-1

WILF: Speed under the bar and tension in the squat

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