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Workout Of The Day – Wednesday 4/24/2019

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WOD

8 Rounds every 2:15
14 Alt DB Bench Press on Wall Ball
50 Ft 1 Arm Suitcase Carry 25L/25R
7 Front D-Ball Front Squats 100/70

5 RNFT – 10 mins on the clock
10 DB Pec Fly
10 Diamond Pushups
10 1 DB Tricep Extensions


SWOLY

16 Min EMOM
M1 – 10 KB Cross Body Lunges –
M2 – 10 GHD Back Extensions
M3 – 30 sec Hollow Rock Hold
M4 – 5 Strict Deficit HSPU

4 Rounds every 2:00
10 Unbroken Power Cleans

4 Rounds every 1:00
5 Thrusters at Last Weight Attempted