Nov 2/17


Strength: Bench

15 minutes

3 sets of the following 9 rep scheme: 3 wide/3 regular/3 narrow

@40%-50%

** this is for speed, so weight should be light enough that reps are quick **

WOD: 12 min EMOM

Min 1: 50 Air Squats

Min 2: 25 Abmat sit-ups

Min 3: 15 Ring dips

X 4

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