Friday, November 8th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bentover rows,

12 banded push downs

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Strength: Shoulder Press 6x2

Renegade Row 6x8 (4 each arm)

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WOD: 21-15-9-15-21 of

Medball cleans 20/14#,

weighted situps with medball