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12/15/15

December 14th, 2015

Bench Press

2 X 5 @ 50% of 1 rm, 90 sec rest

  • Set bar at regular height

6 X 1, 90 sec rest

  • Set bar 3-4 inches above chest
  • Go up in weight each set
  • goal is to achieve HAP

 

WOD:

20 min running clock

5 min AMRAP

5 pull ups

10 push ups

15 squats

then:

5 min to establish one rep max SN

then:

5 min AMRAP

5 pull ups

10 push ups

15 squats

then:

5 min to establish one rep max CL&J

4 scored items

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