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Friday Dec 8th WOD


Strength:

1a) Bench Press (Pause 1 second on Chest) 75x5 85x3 95xME 75xME

1b) Max L-Hold

2a)Barbell Row 5x8 2b)Half Kneeling One Arm DB Press 5x8

Conditioning:

7 min AMRAP -9 Ball Slams -6 Handstand Push ups -3 Muscle Ups


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Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

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