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A. Front squat – 2×5@70%, 3×5@75%.

B. 4 rounds, for reps — 2 min AMRAP of:

3 deadlifts at 60%

5 ring dips (or another scaled pushing movement)

5 pull-ups

2 minute rest between rounds.


The folks from Wildfire Farms will be making a drop-off at the gym some time in October, so if you’d like some meat from them, put in your order through their website. They will let us know when they will be coming by, and then you can meet them at the gym and pay for/pick up your stuff.