Friday, December 5th

Warmup: 20 minutes of:

shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10,

flat bench flies x 10

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Strength: Bench Press: 5x3

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WOD: 10 min AMRAP:

6 push press 115/75#,

9 Dead Lifts,

12 Pullups