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TODAY’S WOD:

A. Shoulder Press 9-9-9-9-9-9 reps for loads. Then one effort of max repetitions with barbell (20kg/15kg)

B. 3 rounds for time of:
21 Knees to Elbows
15 Muscle Cleans (LTBD)
9 Good Mornings (LTBD), tempo 32X1

Post loads/reps for part A and time/loads for part B to Members area. Compare to 10/29/18.

TODAY’S STRENGTH TRAINING:

“The Back #6”

1) Banded Long Rows x 8
Snatch Grip Deadlifts x 12, 5 second count eccentric phase
5 sets. Deadlifts no more than 60kg for Men/35kg for Women. 2-minute rests.

2) Single Arm Bent-over DB Row x 10 per arm
DB Shrugs x 20
4 sets. Increasing loads. 2-minute rests.

3) Banded Lat-Pulldowns x 12
Banded Lat-Pull x 12
3 sets. 1-minute rests.

Post band and loads to Members area.

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