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Monday, February 27, 2023


A. EMOM 12 minutes

min 1- Row 10/8 cals

min 2- Echo bike 10/8 cals

min 3- Max Box jump on and over in 30 seconds 24"/20" box 

*each round add 1 cal to the row and bike

B. For time

21-18-15-12-9-6-3

Wall ball 20#/14#

Kb swings @ 53#/35#

15 minute time cap


Masters

A. Complete 3 sets:

     A1. Close grip bench press x 10,8,6,4; build to a heavy set of 4

     A2. 8 clean grip deadlifts

B. Complete for time; you may split reps any way you like

     50 Russian kettlebell swings

     75 DB push press

     100 cal row

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