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Tuesday WOD 10.18.16

Establish a 1RM Strict Press
3 Rounds For Time
Run 800 Meters
20 Strict Handstand Pushups
Optional Work
Build To a Heavy 5-Rep Bench Press
Pause for 3 Full Seconds W/Bar At Chest Under Tension Each Rep
3 Sets Ring Dip x 5-12 With 2 Seconds Pause
At Both The Bottom and Top Support
Rest 60-90 Seconds Between Sets

October 17, 2016 | WOD | 0

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