WOD / Thursday, November 29

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Strength 
Bench Press: 4 sets x 6-8 reps @ 65-70% of your 1RM

Rest, then...

5 rounds for time of: 
15 Dumbbell Push-ups 
12 Dumbbell Hang Power Cleans 
100m Dumbbell Farmers Carry 
*Men use 45lb-55lb Dumbbells
*Women use 30lb-40lb Dumbbells

Competitors

1. Strength/Skill
2. WOD 
3. Accessories 
3 sets of: 
10 Prone DB Rows 
15 Ring Push-ups 
30 PVC Pullovers 
Rest 2:00

Rocco Di Jerlando