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Friday, July 21, 2023



***REMINDER***

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


A. Hang Squat Clean 

x3 reps EMOM x3 minutes 

x2 reps EMOM x3 minutes 

x1 rep EMOM x3 minutes 

 -building load from 155#/105# 

B. 3 rounds for time

25 Kb swings @ 53#/35# 

200m run

15 toes to bar

10 HSPU


*18 minute time cap


Masters

A. Take 12 min to complete 3 sets of the following:

    A1. Goblet good mornings @ 30X1 x 12

    A2. Dual DB bench press x 10

    A3. Supinated Pendlay row x 10

B. For time:

     Buy in: 75 single unders

     Then:

     3 rounds

     16 Single DB hang snatch

     200m row

     16 Single DB step ups

     Then:

     Cash out: 75 single unders after

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