Friday, December 8th

Warmup: 12 Minutes of

8 Ski Erg Calories

30 second plank hold

8 Ring Rows

8 Banded Scap pulls (on each side)

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Strength; Establish a 1 Rep Max

Bench Press

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WOD: for time:

50 floor presses

@ 50% of 1 rep max weight

~ each time you break you must perform 20 ab mat situps