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01152018

by PFC on 01/15/18

Warm-up:
2 Rounds
10 back extensions or 10 good mornings
10 strict ring rows
10 tempo push-ups 2 sec. (up/down)
10 goblet squats w/ 3 second pause @ bottom.

Strength:
Bench Press
60% of 1rep (5x:20secs Work / :40secs Rest)
One works, one spots.
Front squat
60% of 1 reps (5x:20secs Work / :40secs Rest)

WOD:
8min AFAP:
30 Clusters 115#/75# (adv.=135/95#)
Max HR Push-ups (adv.=strict HSPU)

Postwod:
3x:30secs hollow rock / :30secs Rest

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