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Thursday Oct 4th


Skill: Dubs or

Bench Press: 4x4 @ 85%

S/S with Tricep and BB Row

Conditioning 10 minute AMRAP: 7 Pull ups 7 push ups 14 DB snatches (50/35)


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Strength: 10min EMOM 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Hang Squat Snath 1 OHS Conditioning: 5 rounds 1 Muscle up/Chest to Bar Pull up 2 DB Winsters! (50/35)(40/25) 6 Deadlifts (225/155)(185

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80 @ 6@ 85% Bicep Curls 3x12 Tricep ext: 3x12 Conditioning: OPEN WOD 15.4 Complete as many reps as possible in 8 minutes: 3 handstand push-ups/Pike Push Ups 3

Conditioning: 25min AMRAP (Split Reps Evenly) 60/30 Cal Row 50 Power Snatches (95/65) 60/30 Cal Row 50 Weighted Sit ups (45/25) 60/30 Cal Row 50 Kneel and Press (35/25)(30/20)

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