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Friday, October 7, 2022

**NO 6:30pm class tonight

Friday

A. 4 rounds for time

Run 200m

12 deadlifts @ 165#/110#

12 toes to bar

*add 2 reps to Deadlifts and toes to bar each round

Extra credit:

Echo Bike or Assault Bike

4 minutes for max cals

rest 4-5 minutes

x2 sets


Masters

A. 12 min EMOM

     min 1: 45 sec wall sit; may add KB

     min 2: 50m sandbag bear hug carry

     min 3: 20sec side plank/side

B. For time

     400m row

     30 alt DB snatch

     20 DB Box steps

     40 hand release push-ups

     20 DB box steps

     30 alt DB snatch

     400m row

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