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WOD October 11th – Tri’s

Strength Bench Press 3 x 4 reps with pause, 3 x 4 touch and go:  First three sets, use moderate weight with a slow and controlled descent, pause for a full second with bar lightly touching chest, then explosively drive bar to lockout. . Remaining 3 sets increase to challenging weights and perform at normal tempo.


WOD – AMRAP 7 Min.

10 Ring Dips (mod-box dips)


20 Ab mat s/u


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