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WODWeightliftingBench Press (1x8 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x6 @ 80%)Bench Press (1x6 @ 85%)Prison Press (5x10)8x8 AHAPDumbbell pullovers (3x15)Not Benching (Time)7 Rounds 10 Cal bike 10 KBs 70/53 10 HRPU

WODMiNd SeT (Time)150 Goblet Squats 70/53 Every time you break the Squats Do: 5 Pull ups Strict 250m Row

WODMetcon (Time)5 Rounds 100m farmers carry 70/53 20 Lunges holding one KB 35/26 10 T2B 15 Cal bike

WODMetconAbbate (Time)For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1 Mile In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010 partner up

WODWeightliftingBench Press (1x10 @ 60%)Bench Press (1x10 @ 65%)Bench Press (1x8 @ 70%)Bench Press (1x8 @ 75%)Bench drop sets (10 to 1 drop sets x3 sets )Dips (5x10)Metcon (Time)4 rounds 1000m row 20 KB Snatch ea arm 53/35