WOD

Strength and conditioning Barbell Bench Press 5 sets of 6 reps  Build to heavy 6 reps  Last set is drop set* to failure** DipsWeighted dips encouraged.5sets x 6 reps. If…

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Conditioning: 30 Min AMRAP 10 Double DB front rack lunges 10 single arm Shoulder to Overhead (R) 10 DDB front rack lunges 10 single arm S2OH (L) 200m Run Goal…

Skill: DB bench press with a 2 second pause at the bottom Set 1: 10 reps Set 2: 8 reps Set 3: 6 reps Set 4: 4 reps Set 5:…

Skill: Every Minute on the Minute for 12 minutes Min 1: Right leg 10-12 reps Single Leg Deadlift Min 2: Left leg 10-12 reps Single Leg Deadlift Min 3: 3…