WOD

Olympic Weightlifting Program Posted On The Board:
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Bench Press 75%x 6-8 Reps

x3 Sets, Then.

Close Grip Bench-6-8 Reps @65%
Wide Arm Strict Pull Up-12-15 Reps
DB Suitcase Lunge-20(10/10-Alt) 70-50#-M/50-30#-W)

x4 Rounds:
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Burpee Pull Up-10
Assault Bike-20 Cal
OH Lunge-30(15/15-Alt)95#-M/65#-W

x4 Rounds:
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Hang Clean & Press(115#-M/75#-W)
Box Jump Over                                      18-15-12-10 Reps of Each:
400M Run After Each Round

AFAP:
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Sand Bag Get Up-6L/6R
Plate Plyo Push Up-18
Farmers Walk(140ft) BW or BW+ Each Arm

x4 Rounds NFT:
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