8/10/15 Trainer Shannon Completed the Alcatraz Swim!!!

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Molly and Shan post swim!!

Molly and Shan post swim!!

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Trainer Seth and Suzi with Shan post swim!!

Trainer Seth and Suzi with Shan post swim!!

SWOD: (15 Minutes)

DELOAD WEEK!!

Back Squat and Bench Press

5 reps @ 40%

5 reps @ 50%

5 reps @ 60%

WOD: (18 Minutes)

3 Minute AMRAP

3 Deadlifts (315/205)

3 Bar Facing Burpees

Rest 2 Minutes

3 Minute AMRAP

3 Deadlifts (275/185)

3 Bar Facing Burpees

Rest 2 Minutes

3 Minute AMRAP

Bar Facing Burpees

Rest 2 Minutes

3 Minute AMRAP

Ab Mat Sit-ups

***Score is total reps. Keep a running total after each AMRAP

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