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Thursday Sept 23rd WOD

Bench Press:

1x8 @ 65 %

1x8 @ 70

1x8 @ 75

1x8 @ 80

1x8 @ 65%


Bicep Curls 3x10

Tricep ext 3x10


Conditioning: 12 min AMRAP

6 Hang Power Snatches (95/65)

10 Box Jump overs (24/20)

100 Meter Farmer Carry (40/25) (2nd set of twin houses driveway)



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8 min partner Amrap, one partner working at a time: 50 KBS(55/35) 40 handstand pushups 30 Pull ups 20 Push Press (95/65)( 75/55 lbs) — rest 2 min 8 min partner Amrap, one partner working at a time: 5

Strength: Snatch Balance + OHS Work up to a heavy single Conditioning: 10 rds (15min Cap) 8 Clean and Jerks (95/65) 10 Burpees over bar

Strength: Bench Press 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: Open Wod 15.1 9min AMRAP 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) The

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