Friday, October 9, 2020


A. EMOM 12 min

min 1: Wtd FLR x 45sec

min 2: strict pull-up AMRAP 45sec

min 3: barbell floor chest press x 8-10

B. AMRAP 12 min

200m run

20 deadlifts 115,75

15 shoulder to overhead 115,75

10 bar facing burpees


Masters 7:15am

A. 12 min EMOM

min 1: DB renegade row x 12 (6/arm)

min 2: 12 elevated push-ups

min 3: 30sec wall sit

B. 21-15-9

Double DB hang clean

TTB or knee raises

Before each set: row 250m or AB 12/10 cal

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