NOV 17th WOD

Tuesday Nov 17th

Strength: 1a) Bench Press 70x3 80x3 90xME 70xME (Rest Pause Set- after you complete your last rep rest 15 seconds and perform another set rest another 15 seconds and perform another set. 1b) Pull-ups 3 rep max 2a) One arm DB Overhead Press 4x10 2b) DB Row 4x10 3a) Strict Dips 4x10 3b) Hanging L-Sit 4x Max Hold (Record times)



Push Ups

Ball Slams

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