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Friday, March 31, 2023


A. Take 12 minutes to complete 4 sets of the following 

12/9 Cal echo bike right into 

5 thrusters @ 135#/95# 

*building load on thrusters to a tough 5 for the day 

 *pace on bike should be tough but repeatable 

B. 7 minute AMRAP 

3-6-9-12-15... 

s2oh @ 135#/95# 

Burpee box-jump over 24"/20" box


Masters

A. Complete 3 sets:

     A1. Close grip bench press @ 20X1 x 10

     A2. Farmers walk x 50m

     A3. 20 sec side plank/side

B. 12 min AMRAP

6 sandbag over the shoulder cleans

9 cal EB

12 walking lunges

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