Friday, November 12, 2021


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

A1. Filly press x 10/arm

A2. DB death March x 8/leg

A3. :20-:30 hollow hold into :20-:30 hollow rock

B. AMRAP 12 min

200m run

16 SA DB hang clean & jerks 50,35

32 double unders


Masters

A1. SA DB bent over row @30X1 x 10

A2. Tricep dips off box w/heels parallel to hands propped on a box x 8-10

A3. Lying supine leg raise @ 50X1 x 12

C. FT:

20-15-10-5

Row calories

Box jumps

KBS

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