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Thursday, November 7th

Strength:

1 x 3 Deadlift @ 70%

3 x 2 Deadlift @ 75%

WOD:

1/2 "Cindy"

10 Minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

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Endurance: 6am / 6pm @ ECC

2, 4 or 6 x 1 mile run

Rest 3 minutes between intervals

 

Friday, November 8th

Strength:

Bench Press 6!

Start at 65% of One Rep Max for the set of 6, increase weight each set as you work towards set of 1

Max rep ring/bench dips immediately after Bench Press reps

Rest as needed between sets

WOD:

Death by 10 Meters

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