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Make sure to give a big Congratulations to our very own Jacob Lucas for graduating out of the CFTC Intern Program and becoming a full fledged Coach!!

Strength: Max Effort Lower

1.) 1RM Pause Front Squat (3 Second Hold at Bottom of Squat)

2.) 1×100: Seated Hamstring Curls


WOD: 4 Rounds

15 – Ring Dips

15 – Ball Slams

15 – Ab Mat Sit ups

400m Run