In WODs
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Warm-up & Mobility: 15 Minutes

Strength: Pause Bench 3-3-3 – heavier than last week by 5-10% –OR– Push-press 3-3-3

Conditioning: 5 rounds for time:

  • 3 Rope climbs
  • 9 Wall Ball (20/14lb)
  • 12 Sumo DL with KB (30/24k – go heavy)

 

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