Thursday 11/30/17



6:00am, 5:30pm


Bench press: 6 sets of 5 reps at 50% of 1 rep max

12:00 time cap


1:45 work/:15 transition of

– row for calories

– tire strikes

– push press (75/55, from rig)

– goblet squats (50/35)

– weighted sit-ups (20/15)

2 rounds

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