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Thursday Oct 21st WOD

Strength: Bench Press

1x5 @ 70 %

1x5 @ 80 %

1x3 @ 85 %

1x2 @ 90 %

1x1 @ 100 %

1x5 @ 70 %


Bicep Curls 3x10

Tricep Ext 3x10


Conditioning: 12min AMRAP

200 M Run 5 Devil Press (45/25) 10 Combo lunges (115/75)(95/65) One Combo Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

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Saturday March 2nd

30min Amrap 120 Hang Clean and Jerks (115/75)(95/65) 100/80 cal row 60 Stiff Leg DL (115/75)(95/65) 40 DB Box steps overs (45/25)(40/20) 20 T2B 200 Dubs

Friday March 1st WOD

We will be doing the 24.1 Open Wod on Monday! Strength: 10min EMOM 1 Deadlift 2 Hang Power Cleans 3 Push Jerks Conditioning: 2 7min AMRAPs 7min AMRAP: 5 Pull ups 7 Hang Power Cleans 9 Push ups Rest 2

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