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1/19/23 open wod 14.4

Warm up

2 minute row

1 minute down dog

30 second goblet squat hold

Then

3 rounds

7 wall ball

5 toes 2 bar

3 cleans-increase weight each round


The Grind

Open wod 14.4


AMRAP14


Strength

Bench press-Build a heavy 2

Then

EMOM4

1 bench press

Then

3 drop sets, cutting 10-20% off each round

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