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Wednesday, April 24, 2019

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(Lactate Threshold)
WOD Review then warm up all together: 60 sec bike, 30 sec PVC pass thru, 20 sec/arm chicken str, 20 sec good mornings, 20 sec/leg leg swings, 20 sec downward dog, 5 TVWQB, then: 2x: 4/leg half kneeling BB OHP and 10 BB bent over rows

SOD

3-4 sets of: (20 min)
5-8 Half kneeling DB shoulder press (https://www.youtube.com/watch?v=-tqKknpEk5g) 
8-10 Single arm DB bent over back row (https://www.youtube.com/watch?v=hYOsRm3H748)

WOD

AMRAP 15:
30 Single arm DB push press (50/35) (50+ 35/20) (15/arm) 
25/18 cal Bike
20 Lateral BB burpees
15 Deadlifts (245/165)

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