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Monday

22
Dec

Monday

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STRENGTH

 

Bench Press

 

3 @ 65%

2 @ 75%

2 @ 85%

1 @ 95%

then…

8-8-8-8 @ 70%

 

(22 min cap)

 

WOD

 

EMOTM for 12 min

 

Min 1 = 10-12 Seated Shoulder Press (65/45)

Min 2 =  :40 sec Plank Hold on elbows & Toes

 

rest 3 min

 

3 Rounds for time:

 

Run 400 m

15 STO (115/80)(95/65)

 

(15 min cap)