Friday, July 17th

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Vanity Friday

6 Rounds ~ not for Time

Seated DB Press x10

Wall sit plate raise x 10

DB Side raises x 10

DB Pull overs x 10

Single DB over-head tricep extension x 10

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WOD: 100 Ball over Pullup Bar (ball cannot hit floor or rep doesnt count)

*top of each minute athlete does 5 pushups + 10 Situps

**Workout starts with the pushups and situps

Joe Kusnitz