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January 16th WOD


Strength: Bench Press (take 90% of 1RM)

1x10@60%

1x8%65%

1x8@70%

1x8@75%

2)DB Row 3x10 Each Arm, Super set with DB Pull Over 3x10

Conditioning: (17min Time cap)

90 Mtn Climbers (each MTN Climber is left knee, right knee, so both knees = 1 rep) 50 Push Press 70 Mtn Climbers 40 Push Press 50 Mtn Climbers 30 Push Press

RX Men 75, 95, 115 RX Women 55, 65, 75

RX Plus Men 95, 115, 135 RX Plus Women 65, 75, 95

**Make sure the first weight of first set is something you are going to do at least 10-15 unbroken. Use that to determine Rx or RX Plus


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