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Thursday July 9th WOD

Strength: Bench Press

4x6 (moderate weight)


Alt Bicep Curls 3x 12 each arm

Tricep Ext 3x12

DB or BB Rows 3x10


Conditioning: "Annie"

50-40-30-20-10

Double Unders

Sit ups

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Thursday Sept 24th WOD

Strenth: Bench Press 3x10 @ 65-70% Barbell Bicep curls 3x10 Tricep Ext 3x10 Conditioning: 9 Rounds For Time: 2 Strict HSPU 6 Deadlifts (225/155)(185/135) 200 M Run

Wednesday Sept 23rd WOD

Partner WOD: 26min AMRAP: *26 Reps of each movement...split reps evenly btwn partners) KBS Wall Balls Hang Power Snatch (135/85)(115/75)(95/65) Planking Burpees Alt DB Lunges Front Squats (135/85)(115

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