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Monday 9.11.17

10
Sep

Monday 9.11.17

Strength: Bench Press
OT2 Min for 18 Minutes
First 3 Rounds 10 reps at 70%
Second 3 Rounds 5 reps at 80%
Third 3 Rounds 3 Reps at 85%

WOD (Level 3)
2001 Meter Row
11 Box Jumps (30/24)
11 Thrusters (155/105)
11 Burpee Chest to Bar Pull Ups
11 Hang Cleans (155/105)
11 Strict HSPUs
11 Russian Swings (70/53)
11 Toes to Bar
11 Snatch Grip Deadlifts (155/105)
11 Clean Jerks (155/105)

WOD (Level 2)
2001 Meter Row
11 Box Jumps (24/20)
11 Thrusters (115/80)
11 Burpee Pull Ups
11 Hang Cleans (115/80)
11 Box HSPUs
11 Russian Swings (53/44)
11 Toes to Bar
11 Snatch Grip Deadlifts (115/80)
11 Clean Jerks (115/80)

WOD (Level 1)
911 Meter Row
11 Box Jumps (20)
11 Thrusters (75/45)
11 Body Builders
11 Hang Cleans (75/45)
11 Stirct Press (75/45)
11 Russian Swings (44/35)
11 Med Ball Sit Ups (25)
11 KB Dragging Deads (44/35) Cage
11 Clean Jerks (75/45)

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