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Monday April 19th WOD

Strength: Shoulder Press 5x 2 @ 90%


DB Lateral Raise 3x 10

DB Rear Delt Row


Conditionging: 12min AMRAP

2-4-6-8-10.....

Wall Ball (20/14)

1-2-3-4-5-6.....

Devil Press (50/35)(40/25)

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Friday May 7th WOD

Strength: 10min EMOM 2 Deadlift 2 Hang Power Clean 1 Hang Squat Clean *Increase weight as you go to a heavy complex Conditioning: 7 Rounds 7 Power Cleans (135/95)(125/85)(115/75) 14 Plate to Overhead

Thursday May 6th WOD

Strength: Bench Press 3x10 @ 65% Bicep Curls: 3x 12 each arm Tricep Ext: 3x12 Conditioning: 2 Rds (15min CAP) 20 Push Ups 15 Ring Row 10 T2b/knee to chest 400m Run 20 Push Ups 15 Ring Row 10 T2b/knee