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Monday, July 10, 2023

Beginning Friday, July 14, there will be no 6:30pm class on Friday evenings.


A. EMOM 12 minutes 

min 1- Echo bike 10/8 cals 

min 2- 8-10 front squats @ 135#/95# 

 min 3- Max v-ups in 30 seconds 

B. 3 rounds for time 

7 Clean and jerks @ 155#/105# 

14 burpees 

Run 200m 

13 minute time cap


Masters

A. Take 12- 15 min to complete:

     A1. 10-8-6-4

      Front squats; build to a tough set of 4

      A2. DB hammer curls x 8-10/arm x 4 sets

      A3. OH DB carry x 50m x 4 sets

B. Row 350m or run 300m

     Then:

      21-15-9

      Kettlebell swings

      Box steps or jumps

      Ring rows

      Then:

      Row 350m or run 300m

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