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Vicki Rope


 Tuesday Strength/Skill Work: Push Press/Holds 5 X 3. Alternate with max rep Toe to Bar. Push Press Holds are meant to build pressing strength. You will use weight that you cannot strict press. Push press the weight and hold for a 10 second count. Lower the bar very slowly into your next rep.

W.O.D. "Vendetta"

-Row 200 Meters, Run 400 Meters, 10 Burpees

-Row 400 Meters, Run 400 Meters, 20 Burpees

-Row 600 Meters, Run 400 Meters, 30 Burpees

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