Metcon:
For time
Run 700m (2 laps)
25 Pullups
30 GHDs
35 Ground to Overhead 115/85lbs
30 GHDs
25 Pullups
Run 700m
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Pauly VanderKelen
30 degree Incline Bench Press: 10 reps at 95,115,135,165,185, and 5 reps @ 200#
2x10 70# dumbbell chest press @ 45 degree incline & 2x10 @ 30 degree incline with the same weight alternating with 5x25 GHD Sit-ups / 4x13 Cable Chest Fly @ 50,55,60, & 65# alternating with 4x12 BOBBR into chest @ 155# / 3x10 Strict Bar Dips.
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