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MONDAY | 04.01.2019


STRENGTH: ~20mins

  • FIND 1RM back squat​

12min ALT. EMOM:

  • MIN1: 8~12 REPS dumbbell bench press

  • ​choose a moderate weight

  • MIN2: 60sec plank hold

  • MIN3: 1~2 rope climbs

CONDITIONING:

  • MAX EFFORT 500m row

- POST YOUR RESULTS TO COMMENTS.

#WOD

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