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WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x6 @ 80%)Bench Press (1x6 @ 85%)20 rep bench (3x 20 )Dumbbell Fly (4x15)Metcon (AMRAP…

WODMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.…

WODMetconThe Day Be4 (Time)4 Rounds 10 Box jumps 24/20 15 KBS 53/35 20 CFSU 25 Cal row OR 20 cal bike

WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x8 @ 70%)Bench Press (1x8 @ 75%)Bench Press (1x8 @ 80%)Close grip bench (5x8)Metcon (AMRAP - Rounds and Reps)28…

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