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TODAY’S WOD:

A. 10 efforts, each for time, of 500-meter Row, damper at 6.
Compare to 7/15/18.

B. Strength 101:
“Shoulders #3”
1) 5 minutes rotator cuff warm-up
2) Seated Barbell Press 5 x 10, increase load if able
2-minute rests.
3) Superset:
Bent Over Lateral Raise using plates
Front Raise using a plate
4 x 12, 90 second rests, increase load if able
4) Superset:
Rainbow press
Barbell shrug, behind the body
3 x 12, 90 second rests. 
Compare to 7/9/18.

Post times for part A and loads for part B to Members Area or comments. 

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