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March 3, 2019

Congrats State and World records holders Emily and Monica for their 60kg bench!! These ladies have been working really hard at open gym following a program to a T along with several accessories!!

Wod for 3/4/19

20 MIN FOR Floor Press – work up to a 3rm

THEN 8 MIN EMOM(ALT)
barbell rows 8(PALMS UP)
STRICT PULL UPS 8

10 MIN AMRAP
400M RUN
21 KB SWINGS 1.5/1
12 PULL UPS

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