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Warm Up:

2 RFQ of:

10/12 Calorie Ski (3/5)/
10 Each Alternating D.B. Floor Press With Glute Bridge (HBD)/
10 Each Alternating D.B. Bent Over Row/
10 Paces Each Alternating Death March

@Easy pace with smooth controlled tempos; Resting as needed.

– 3 Minute Cap

+
3 Minute AMRAP of:
D.B. Man Makers

RX’d=
(35/50#X2)

Level1 1=
(15/35#X2)

Level 2=
(10/15#X2)

@80-90% Sustainable Pace

D.B. Man Maker=
https://www.youtube.com/watch?v=HZP0bbvUNdM

Lift:

B: Bench Press (5@65 + 5/5@75 + 5/5/5@85%)
Base % off of Training Max + 2.5-5#
@20X1; Rest 60-120 Between Sets
+
C: Weighted Pull-ups (5/5/5/5 @65-85%)
4 Sets of 5 @65-85% @20X1; Rest 60-90 Seconds Between Sets

Lift:

D: Deadlift (5@65 + 5/5@75 + 5/5/5@85% (TM + 10#)
Base % off of Training Max= 1Rm  X .85% of most recent 1Rm From 06/10/22 (D1). Take TM and multiply by corresponding %.  @20X1; Rest 9

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WOD 07/11/2022 WOD 07/13/2022
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