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Thursday Nov 7th WOD


Strength: Bench Press (90% of 1 RM)

1x8 @ 65

1x8 @ 70

1x6 @ 80

1x6 @ 85

DB Bicep Hammer Curls 3x12 (each arm)

Tricep Ext 3x10

Conditioning: 4 Rounds (16min total)

Each Round is a 3 Min Amrap

8 Box Jumps

6 Push Press (95/65)

4 DB Step Up Overs (Rx 35/25) ( Rx+ 50/35)

Rest 1 Min Between Each 3 Min AMRAP

*Push Press's should be done unbroken so choose weight accordingly


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