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Wednesday, Oct. 4, 2023
Skill
Floor Bench
4x8@70%1RM
WOD
2 Rds 15 min Cap
20 Thrusters (65/95)
30 Floor wipers w/ Press (65/95)
40 KB Swings (35/53)
Recent Posts
See AllSkill 1 rd ab circle 1-rep max strict shoulder press WOD 12 min EMOM 5 Thrusters (65/95) 5 Wall Balls Rest 1 min 3 mins Wall BallS
Warm up Med ball warm up/Michael Phelps Skill Abstractor 1-rep max Power Cleans WOD 10 min AMRAP 2,4,6,...of:7 Power Snatches(65/95) C2B Pull ups (or strict ) Dumbell Snatches (35/65 Rest 2 mins REPEA
Skill 1 min Wall Sit, 1 min hole sit Pendlay Rows 3x8@60-65% Bent Over Rows 4x6@70-75% WOD 500m Row/1100m Bike/450m Ski erg 18-15-12-9-6-3- Back Squats Oh Lunge Walk (25/35) -20 Double unders after ea