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Tuesday, October 24, 2023


A. For time with partner 14 min time cap 

EMOM alternating movements

   Min 1: 50 second Max Row cals 

    Min 2: 50 second Max Thrusters @ 135#/95# 

 EMOM is done when the partners complete 100 thrusters and 150/135/120 cals on the Row 

*if you finish all reps of a movement before 14 min then that movement becomes rest 

B. 5 minute AMRAP

10 Push-ups

25 Double unders or 25 single unders

10 alternating DB snatches @ 50#/35#


rest 3:00


5 minute AMRAP

Echo bike 10/8 cals

2-4-6-8-10...

Burpees

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