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Strength

Bench 6×5

 

Wod

Complete as many rounds as possible in 15 mins of:

7 Push Press, 115/75 lbs

10 Front Rack Lunges, 115/75 lbs

15 Med Ball V Ups, 20/14 lbs

 

Endurance

Griff
For time: Run 800 meters
Run 400 meters backwards
Run 800 meters Run
400 meters backwards