Skill/Strength:
5xMax Effort Wall Sit while holding 45/35lb plate out in front
-Rest 1 min between attempts
Metcon:
27-21-15-9
GHD Situps
Box Vault Overs 24/20” (plant hands on box and vault body over without touching the box, scale to allowing feet to touch on top)
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Pauly VanderKelen
Incline Bench Press: 5@135, 4@165, 3@185, 2@205, 1@225&240#
5x5 Incline Bench Press @ 200#, then 10 rep burnout set with a pause at the bottom position @ 155# / Cable Chest Fly: 4x12 @ 40,45,50,55# / 5x10 Ab Roll-outs wearing a 20# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x10 Tricep Pulldown @ 55# / 5x10 Barbell Arm Curl @ 75#
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