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Thursday Oct 12th WOD


Strength: Push Press (Find a 3RM)

Tricep Extensions

Single Arm DB Row (3x10)

Conditioning: "the need for speed"

10min Amrap

25 Dubs

6 Push Press(95/65) (75/55)

8 Ring Dips (scale with negative ring dips, or box dips if not able to hold self up on rings or great at push ups)

ring dip progressions

*All reps should be done unbroken, and go as fast as possible with minimal rest)


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