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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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Monday June 17th WOD

Strength: OHS - 7 sets x 3reps @ 75 - 85% (Pause 3 sec at bottom of last rep of each set) Conditioning: 15min Amrap Cash in: 100m OH plate carry (45/25) (2nd set of twin houses drive. (House with Awn

Saturday June 15th Wod

Partner WOD: partners will alternate and complete full rounds: 10 rounds (5 rds each) 200m run 9 Push Press 95/65 lbs ) — then, 8 rounds of: (4rds each) 200m run 6 Hang clean & jerks (95/65 lbs — then


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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