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Thursday August 1st


Strength: Bench Press (take 90%)

1x8 @ 65

1x8 @70

1x6@80

1x6 @ 85%

Superset:

Tricep ext: 3x12

Barbell Bicep curls 3x12

Conditioning:

5 Rounds: 10 Power Snatches (115/75)(95/65) 10 Box Jump Overs (30/24) (24/20)

*Choose a weight you could go unbroken or at least 5 touch and go snatches


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Thursday Sept 23rd WOD

Bench Press: 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Bicep Curls 3x10 Tricep ext 3x10 Conditioning: 12 min AMRAP 6 Hang Power Snatches (95/65) 10 Box Jump overs (24/20) 100 Meter Farmer Carry

Wednesday Sept 22nd WOD

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Tuesday Sept 21st

HAPPY TEQUILA TUESDAY BIRTHDAY TO TRISH AND KATHY! STRENGTH: BACK SQUAT 1x8 @ 65 % 1x8 @ 70 1x8 @ 75 1x8 @ 80 1x8 @ 65% Conditioning: 12min EMOM Min 1: 21 Double Unders + 9 Deadlifts Min 2: 21 Double