WOD Wednesday 9/4/19

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“Fish Out of Water” For time: Row, 2 km — then — 10 rounds of: 3 Power Cleans, 155/105 lbs 6 Push-ups 9 Air Squats GENERAL “Fish Out of Water” is a repeat from 7.1.19 Having completed fairly recently, we can use it to test our progress over the last couple months Complete the 2,000 […]

Power Hour 9/4/19

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Bench Press 5×5 Use the same weight for each set. Rest as needed between sets. *ADD 5 # from last weds! Finisher: 4×8 *3 second negatives on all movements BB Incline bench 40% dips pull ups front raises