Skill/Strength:
EMOM 4 (warm up)
100m Row
4 Air Squats
4 Pushups
4 Kip Swings
Metcon:
Jackie
1000m Row
50 Thursters (45/35lbs)
30 Pullups
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Pauly VanderKelen
6:53 Mile WU
45 degree Incline Bench Press: 10 reps @ 95,115,135,155, & 165#, then a burnout set @ 145# / Cable Chest Fly: 12 reps @ 40,45,50, & 55# / 5x10 Strict GHD Sit-ups with a 20# dumbbell on my chest / EMOM10: 5 Strict Bar Dips for 50 total / Assembled the new Nordic Track Bike with Wifey!
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