Friday, January 8th

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: 2 Rounds of

Hollow Rocks x 20

Supermans x 20

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Practice: Bench Curl Ups

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Strength: Bench 6x3

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WOD: 5 Rounds for Time

10 Bench Press 75% of Body Weight

10 Bench Curl Ups

10 Ring Dips

1 Dumpster Dash (to the blue fence)