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Thursday Oct 3rd WOD


Strength:

Bench Press 5x5 @ 75%

*Warm up before u start your 5 working sets

Giant Super Set:

Single Arm DB Row 2x10

Barbell Bicep curls : 3x12 (add weight to bar if possible)

Tricep Ext or Push downs 3x12

Conditioning:

10 min Amrap

5 Hang Power Cleans (155/105 lb)(135/95) (115/85)

10 Ab Mat Sit Ups

15 Wall Balls (20/14)


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Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time

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