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Argue With That Statement

11
Jan

Argue With That Statement

SKILL – Rowing

STRENGTH – Bench Press 5 sets of 7 reps

Pause at the bottom of each rep.  Work at 55-65% of your 1 rep max.

1 set for max reps at 95%

METCON – 4 Rounds (1:30 work/1:30 rest)

Row 250 meters

AMRAP Thrusters

REST 3 MINUTES

Run 400 meters as fast as possible.  (Male time to beat 1:10.  Female time to beat 1:18)

Level 1 – 135/95

Level 2 – 95/65

Level 3 – 75/55, Row 150 meters

Level 4 – Wall Balls (14/10), Row 150 meters

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