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Friday, July 14, 2023

Friday, July 14, 2023


***REMINDER***

Beginning Friday, July 14, there will be no 6:30pm class on Friday evenirngs


A. 1 Power Clean + 1 Hang Power Clean + 2 S2oh

Every 75 seconds x6 sets 

-building load from 155#/105# to a tough complex for the day 

B. For time

20 Deadlifts @ 225#/155#

5 kipping HSPU

200m Run

15 deadlifts

10 kipping HSPU

200m Run

10 deadlifts

15 kipping HSPU

200m Run

5 Deadlifts

20 kipping HSPU


Masters

A. Take 12 min to complete 3 sets:

     A1. DB Romanian deadlifts @ 30X1 x 10

     A2. 30 banded tricep pushdowns or wtd cable pushdowns

      A3. DB bent over flies x 15

B. 3 min AMRAP

     5 dual DB hang power cleans

     7 push-ups

     9 air squats

     Rest 1 min x 3 sets

     

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