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Most Recent Benchmark: June 6, 2019 on Jun 6, 2019 (165 days ago)

Strength/Skill: November 18, 2019

Cardio: Dynamite comes in small packages!!

November 18, 2019 Strength/Skill: Weight On the 2:00 x 5 Sets: 3 Power Cleans 3 Front Squats 3 Push Jerks Set 1: 60% of 1RM Clean and Jerk Set 2: 65% of 1RM Clean and Jerk Set 3: 70% of 1RM Clean and Jerk Sets 4-5: Build to a Heavy Dynamite comes in small packages!! Cardio: Time 5 Rounds: 3 Manmakers (155/105) 5 Toes to Bar 4 Chest to Bar Pull-ups 3 Bar Muscle-ups* *sub: 6 pullups + 6 dips POST WOD 3 Sets: 6 Single Kettlebell Lateral Box Step-ups (Each Side) :20 Second Hollow Hold 200 Step Single Kettlebell Farmers Carry (change at 100)

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