WOD: Wednesday November 9th

Strength: deadlift

4x7 - 4 position pulls @ 45% of your 1RM DL

2x10 @ 60%
3x5 @ 80%

Then, 30 weighted hip extensions

Core work: 30 weighted sit-ups

Conditioning:

8min AMRAP

30 OHS 95/65
30 DUs

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