FREE WOD FRIDAY: 12/27/19

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FREE WOD FRIDAY: 12/27/19

We’ll be dancing forever, we don’t know any better. We’re lazy, whatever, at least we stick together. We’re The Greatest, I mean it, we’ll never be defeated. You can take us or leave us, we don’t care if you believe us – Raleigh Ritchie

STRENGTH/HYPERTROPHY

Seated cable rows – 8×10-8 (4:2:1:1)
Single landline rows – 4×12-8 (2:2:1:1)
Seated cable rows (high set-up) – 5×12-10 (2:2:1:1)
Seated cable rows (low set-up) – 5×12-10 (2:2:1:1)
Single arm cable lat pulldown – 4×15 (1:1:1:1)

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