October 7th: Long Road Back

Bench Press – 5×5

Couplets
3 rds
Max reps dead-hang pullups
8 reps Decline Deficit pushups

10 reps Preacher bench curls
Max reps dips

10 reps Seated DB curls
10 reps GHD situps

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3 thoughts on “October 7th: Long Road Back

  1. Sunday’s WOD – Cardio Melting Pot: time 45:23
    40 pushups
    400m run
    20 DB snatches (10/arm)
    400m run
    20 box jumps
    400m run
    20 KB swings 50#
    400m run
    25 pushups
    400m run
    10 box jumps
    100m lunges
    300m run
    20 DB snatches 50# (10/arm)
    100m Carioca – left side
    100M Backward run
    100m Carioca-right side
    100m backward run
    10 box jumps
    100m lunges
    300m run
    100 lunges
    200m run

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