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Thursday Aug 23rd


Strength: Bench Press 5x4 @ 80%

Tricep Ext 3x12

Conditioning:

15min Amrap

200 M Run OR Row or Bike (M 12/ W 9 cals)

15 Wall Balls

12 Alt DB Snatches (50/35)

9 Toes 2 Bar


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Thursday Sept 24th WOD

Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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