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Michael Bowker posted an update in the group
Training Journal 4 years, 6 months ago OPWOD (28 Dec 17)
strength (bench press) 10 min EMOM (5x bench @195# + 5x supine barbell row); stamina sub db squat snatch (35# db) and used TRX for ring pushups and used 45/50# kb for carry; did 5 rounds + 10 burpees + 4 toes-to-bars for WC; 3 mile run in 24ish.