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Friday, December 13, 2019

A. Min 0:00-8:00

Run 400m

Then

AMRAP

6 wall ball 30,20

6 box jumps 30,24

Rest 2 min

Min 10:00-18:00

Row 500m

Then:

AMRAP

15 kettlebell swings 53,35

25 double unders

Rest 2 min

Min 20:00-28:00

30 man makers for time

In time: complete AMRAP burpees over DBs

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Friday, September 18, 2020

A. Take 12 min to alternate between the following movements for 3-4 sets A1. DB renegade row x 16 A2. Ring push-ups x 8-10 A3. Rear foot elevated split squat @ 30X1 x 8/leg 8/leg; build B. For time 21

Thursday, September 17, 2020

A. EMOM 12 min min 1: 30-45 double unders min 2: seated barbell z-press x 10 @ 20X1 Min 3: wtd FLR x 45sec B. 10 min AMRAP Row 250m 10 box jumps 30,24 10 wtd Russian twists 35,26 Rest 3 min AMRAP 10 m

Wednesday, September 16, 2020

A. Every 90 sec alternate between the following movements to complete 4 sets of each: A1. Double DB/KB OH carry x 30m A2. Barbell Romanian deadlifts @ 30X1 x 8-10; build B. “Helen” 3 rounds for time R

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