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Monday, July 17, 2023

A. Take 12 minutes to complete 3 sets of the following 

   A1. 10 Seated DB strict Press @ 50#/35# per hand 

   A2. 10 Pendlay rows @ 135#/85# 

    A3. Kb side plank 30 sec/side 

B. For time 

Run 400m 

40 alternating DB snatches @ 50#/35# 

20 burpees 

Run 300m 

30 alternating DB snatches 

 15 burpees 

Run 200m 

20 Alternating DB snatches 

10 burpees 

 *18 minute time cap


Masters

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

    A1. Kettlebell upright row x 15

    A2. Seated DB z-press x 10

    A3. Front squats x 5; build to a tough set of 5

B. 12 min AMRAP

     8/6 cal EB

     10 DB thrusters

     12 abmat situps

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