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Monday, March 27, 2023


A. Take 15 minutes to complete 3 sets of the following:

A1. Farmers walk 100m @ 70#/53# per hand right into...                   

A2. Max Weighted push-ups in 30 seconds @ 45#/25# 

A3. Front rack split squat @ 2020 x8 reps/leg 115,75

A4. 15-18 GHD sit-ups 

B. For time

Run 200m 

8 Wall walks 

Run 200m 

24 Power Cleans @ 155#/105# 

Run 200m 

8 Wall walks

Run 200m

*17 minute time cap


Masters

A. Complete 4 sets:

     A1. Back squats x 8,6,4,2; build from last week to a heavy set of 2

      A2. DB floor chest press x 10-12

B. 4 rounds

     Row 250m

     15 wall ball

     15 box jumps or step ups

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