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Friday Dec 11th WOD


Strength: 1a) Bench Press (Pause 1 second on Chest) 70x3 80x3 90xME 70xME 1b) Max L-Hold between sets 2a)Barbell Row 4x10 2b)Half Kneeling One Arm DB Press 4x10 Conditioning: 4 Rds -10 Ball Slams -10 Deadlifts (205/155)


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FRIDAY JUNE 14TH WOD

Conditioning: 4 rounds 400 Meter Run 8 Toes to Bar 14 Deadlifts (225/155)(205/135) 16 DB split squats (50/35)(45/25)

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