Wednesday, August 24, 2022

L

A. Take 15 minutes to complete below

Front squat 4 sets of 5 @ 70% of 1RM

*complete a 2 sec pause in the bottom of the squat on the last rep of each set

B. 2 rounds for time

50 air squats

40 ab mat sit-ups

30 Push Press @ 95#/65#

20 CTB pull-ups

*14 minute time cap


Masters

A. EMOM 12 min

     min 1: Dual DB OH carry x 30m

     min 2: goblet wall sit x 30-45sec

     min 3: wtd FLR x 30sec

B. 15 min AMRAP

      5 jumping pull-ups or ring rows

      10 push-ups

      15 squats

      200m row

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