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Friday, December 9, 2022

Strength:  Push Press:  3 Reps @ 70-75-80% -Rest 1:00- 2 Reps @ 75-80-85% -Rest 1:00- 1 Reps @ 80-85-90% -Rest 2:00- Note: These will work

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Wednesday, December 7, 2022

Strength:  Every 2:00 x 8 Sets:  8-7-6-5-4-3-2-1 Back Squats *Note: We have been doing a lot of volume lately, so take today as an opportunity

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Tuesday, December 6, 2022

WOD:  Accumulate the Following:  3,000 Meter Row 80 Toes to Bar 80 Double DB Front Squats 500’ Double DB Farmer’s Carry Rx+: 50/35# DB Rx:

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Monday, December 5, 2022

Strength:  Clean Ladder:  Every 1:30 x Max Sets:  3 Power/Squat Cleans *Start at 50% and add 10# until you can’t keep going. It is up

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Friday, December 2, 2022

Strength:5:00 EMOM3 Strict Press-Rest 1:00-5:00 EMOM3 Push Press-Rest 1:00-5:00 EMOM3 Push Jerk WODSolo:10 Rounds:10 Thrusters10 Front Rack Reverse Lunges10 Push-ups-Rest 1:30- Teams of 2:20 Alternating

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Thursday, December 1, 2022

Strength:  Incline Bench Press:  5 Sets of 5 *Superset with 12 DB Hammer Curls and 8 Diamond Push-ups  WOD:  For Time:  10-8-6-4-2 Deadlift Pull-up *Deadlift

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