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Thursday, June 22, 2023


Minutes 00:00-10:00 

Row 600m/500m 

30 burpees over erg 

Row 600m/500m 


Minutes 10:00-20:00 

3 rounds 

Echo Bike 15/11 cals 

15 DB thrusters @ 50#/35# per hand 


Minutes 20:00-30:00 

2 rounds

Run 200m

20 push-ups

15 CTB pull-ups


*All pieces with a 9 minute time cap

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