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Wednesday ONLY Training

Tempo Bench Press and partner style Jackie WOD today.

Reminder this programming is ONLY for today and Thursday is a special Reconciliation Day WOD with a limited class schedule:

Thursday Classes are 6am, 9:30am, 12noon, 4pm & 5:15pm



WARMUP: 3 rounds

10 plank rotations

5/5 single leg glute bridges

20 deadbugs


Tempo Bench Press 3-3-3-3-3

rest 2 mins

Tempo Bench Press 3-3-3-3-3

Use the heaviest weight you can for each set. Rest 2 mins between sets

WOD: Partner Jackie Style

5 rounds for time


240/200m Row

12 Thrusters (75/55)

8 Pull-ups

Go relay style with a partner! 5 rounds each partner

Aim for thrusters unbroken and pullups in 1-2 sets

FG2: 35/45, assisted pullups

FG1: training bar, ring rows

CP1: 16 thrusters, 8 CTB

CP2: 20 thrusters, 14 CTB

CP3: 75/115 x 12, 6 bar or ring MU


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