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Friday yahhhhh!!!09102021

Warmup


Core X3

:45 hollow rocks

1:00 Plank

16 alt vups


Strength

Strict press + push press

3+6 @75

3+6@75

3+6@80

2+4@85

2+4@85


Wod

Death by BFB

Min 1 -2 BFB

Min 2 -4 BFB

Min 3 -6 BFB

Etc.. add 2 reps until you can no longer finish in the time frame.


Accessory /pulling

80 banded supinated grip ctb pull-ups ! Sets of 8-12 reps






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