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Mon, September 18, 2023


For time

Run 400m

16 Wall ball 30#/20#

16 alternating DB snatches @ 50#/35#

Run 400m

24 Wall ball

24 Alternating DB snatches

Run 400m

32 Wall ball

32 Alternating DB snatches

+

Cashout with 32 burpees


Masters

A. Take 15 min to complete 4 sets of the following:

    A1. Back squats x 5 sets of 5; build to a heavy set for the day

    A2. Hollow hold x 30-45sec

B. For time

     Row 200m or EB 12/8 cal

     30 goblet reverse lunges

     20 Dual DB hang cleans

     40 prisoner step ups

     20 dual DB hang cleans

     30 goblet reverse lunges

     Row 200m or EB 12/8 cal

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