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Don’t forger Christmas Party is Saturday at the Wine Bar starting at 8:30pm. Ugliest sweater prizes and a White Elephant gift exchange.
 

Strength: Dynamic Effort Upper

1.) 8×3: Banded Strict Press @ 50% Bar Weight   – :30 Rest

1RM under 170# – Orange Band, 1RM over 170# – Red Band

2.) 3×12: Dumbell Rows – AHAP

 

WOD: 10-1

Pull Ups

Slam Ball Sit Ups

 

Accessory Work:

100 Banded Curls

100 Banded Tricep Extensions

 

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