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Monday Nov 4th WOD


Strength: Shoulder Press (90% of 1 RM)

1x8 @ 65

1x8 @ 70

1x6 @ 80

1x6 @ 85

Rear Delt Rows or Tbar Row 3x10

Conditioning : Go up and down that ladder

For time:

12-9-6-3-3-6-9-12

Squat snatch (95/65)

(from the ground....scale = Hang Squat)

Handstand pushups


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