Friday, September 13th

Warmup: 6 Rounds of:

8/10 cal Ski Erg,

Alternating seated db presses x 8 (4 each side),

OLY bar rollout x 6,

Ring rows x 8

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Strength: Bench Press 6!

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WOD: Super Set x 4 Rounds:

Incline DB Press x 10,

Dips x 10,

Bent over Flies x10,

Single Arm KB Row x 10,

GHD situps x 10