Friday's WODs

Weightlifting Posted in the Red Room
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SWOD:

Dumbbell Bench Press-6-10reps
Plate Halos-12CW/12CCW(35#-M/25#-W)
Deadlift-4-6reps @75%-80% T&G

x5 Rounds:
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Skill: Pull Up/Muscle Up
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Conditioning:

800M Run
Double Under-50
Weighted Push Up-40(25#-M/15#-W)
Ab Crusher-30(25#-M/15#-W)

x3 Rounds For Time AFAP
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