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Posted on 06-17-2015



4 Rounds

8 Thrusters

12 Burpee Box Jumps

16 KB Swings


Back, biceps

Pulldowns: 140X10, 160X8, 180X6, 200X5, 220X5

Reverse-grip Pulldown: 160X8, 180X6, 200X5

Hammer Strength Seated Row: 3X8

Seated Cable Row: 160X8, 180X6, 200X5

Bicep Curls3X10

DB Curl: 3X10


De-Load Bench

Bench: barX10, 135X10X2, 185X8, 225X6, 275X3, 315X3

Illegal Wide Grip Flat Bench: 225X10 (paused)

Hammer Strength Incline: 3X8

Pec Dec: 3X10

Weighted Dips: 3X10

Pushdowns: 3X10

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