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WOD oct 19

bench Press
10@30%
10@40%
10@50%
7@60
7@70
5@80
2x4@85
2x3@90

20 dragon flags
20 roll outs

Amrap x 6
40 dubs
10 push ups

Wod oct 18

4x12 bent over rows
4x12 bent over fly’s
4x12 upright rows
3x max reps ring rows
3x max time chin up holds
3x10/arm db row

Emom x 10
20 dbl crunches
30 Russian twist


WOD oct 17

deadlift
1x10@20
1x10@30
1x10@40
1x8@50
1x8@60
2x5@70
2x4@75
5x1 increasing above 75%

Amrap x 8
20 wall balls
30 hollow rocks