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WODMetcon (Time)3 Rounds 20 Wall Balls 20/14 20 Kbs russian 70/53 20 CFSU 400m Run 22 Minute Cap

WODMetconCause its Wednesday (4 Rounds for reps)4 AMRAPs 7 Minutes each with a 3 minute rest between each AMRAP 5 Push press bar from the…

WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x8 @ 65%)Bench Press (1x6 @ 70%)Bench Press (1x6 @ 75%)Bench Press (1x6 @ 80%)Dumbbell alt bench press (5x10)5k…

WODMetcon (5 Rounds for reps)5 Rounds 6 minutes to complete 20 cal row 15 box jumps 24/20 10 Thrusters 95/65

WODMetcon (Time)5 Rounds 7 Push press 115/85 14 Cal bike 21 Cfsu 400m run

WODPrep Work (Time)6 Rounds 400m run 25 Air squats 20 Push ups 10 Pull ups