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Monday Oct 20th WOD

Strength: Shoulder Press

4x3 @ 90 % of 1Rm


DB lateral Raises 3x10

DB rear Delt Rows 3x10



Conditioning: 15min AMrap

200m Run

24 KBS (55/35)

16 Push Press (135/85)(115/75)

8 Strict or Kipping Pull Ups


Rx+ 4 Bar Muscle Ups

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