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Friday’s WOD: Bench Press, Pull Ups, Box Jumps, Squats, Double Unders


Bench Press: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Hit a 5# PR. Last tested on 9/27
– Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed.


Every 3:00 x 5 sets.
5 Strict Pull-ups
10 Box Jumps w. step down (24, 20)
15 Air Squats
20 Double Unders
– Goal: Consistent effort – finish each round in under 2:00


Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks

Cool Down:

Worlds Greatest Stretch x 20-30s each pose

Start here

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