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Friday’s WOD: Floor Press, Box Jumps, Barbell Rows, Thrusters


Floor Press: Build to a 2RM in 9 sets. Rest 2:00
– Goal: Match 1RM from 12/27 over the course of the 9 sets. Have a plan on how to build in weight.


4 Rounds, for quality:
21 Box Jumps w. step down (24, 20)
15 Barbell Rows (115, 75)
9 Thrusters (115, 75)
60s Active Recovery – row, bike easy
– Goal: Moderate effort throughout – 80% – thrusters/rows don’t need to be done UB, but should not take longer than 2 sets.


DB Hammer Curl: 3 x 10. Rest 60s.

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