A1. Bench Press x 5 x 5 sets @ 70%
A2. BB Bent over Rows x 5 x 5 sets
WOD
60 Cal Row
40 Wall Balls (20/14)
20 DB Box Step ups (30/20# per hand)
Performance-
A1. Bench Press x 5 x 5 sets @ 75-80%
A2. Pendlay Rows x 5 x 5 sets
WOD
75 Cal Row
50 Wall Balls (20/14)
25 DB Box Step up overs (40/20# per hand)
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