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TODAY’S W.O.D:

A. EMOM for 10 minutes:
Dumbbell Chest Fly x 10 reps, on med ball
Load stays the same.

B. 4rFT:
15 GHD Sit-ups
50 Single Jumprope
15 Planche Push-ups
50 Backward Single Jumprope

C. Strength 101 @ 6PM:
“The Chest #4”
1) 15 minutes to establish a 1RM Bench Press
2) 3 efforts of max reps at 75% 1RM. Rest 2-3 minutes between efforts. 

Post load for part A, time for part B and loads for part C to Members Area or comments. 

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