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Friday, January 15, 2021


A. Take 12 min to complete:

Front squats x 8,6,4,2; build to a HEAVY set of 2

B. AMRAP 12 min

4 SA DB thrusters 50,35

2 burpees over the DB

4 pull-ups

Increase each movement by 2 reps each round


Masters 7:15am

A. From rack: 5 back squats x 4 sets, build to 5-rep max

B. 18-15-12-9

Ring rows

Plate G2OH

Hanging/sitting knee raises

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