SWOD- 25 min cap
1. Bench Press (3/3/3/3/3 all sets at or above 90% of 1 rep max) 2. GHD Situps (10/10/10/10/10) WOD- 12 min AMRAP 10 pull-ups sub 10 banded pull-ups 15 sit-ups 20 kB swings 70/53# 25 double unders sub 75 singles
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WOD: Metcon (AMRAP - Rounds and Reps) 40 MIN PARTNER WOD 6 PULL UPS 9 POWER CLEANS 12 AIR SQUATS "YOU GO, I GO" WILL PARTNER ONE IS DOING THE WORK PARTNER TWO GOES FOR A RUN. WHEN PARTNER TWO RETUR
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