Strength

Single arm dumbbell bench press

3x10 across left and right

add 2.5#s to last week

Follow each work set with 

10 W-Y negatives

 

WOD

"Fran" 

21-15-9

Thrusters 95/65

Pullups  

 

Comp HW

 4 rounds 

30 calories assault bike  

rest 1 minute

 

Crossover symmetry

IRON SCAP protocol  

Comment

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