Wednesday, August 31, 2022


A. Take 15 minutes to complete 4 sets of the following

Front squat x4 reps @ 75% of 1RM

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

B. For time

70 Wall ball 20#/14#

50 alt. DB snatches @ 50#/35#

30 CTB pull-ups

10 wall walks


Masters

A. Complete 3 sets of the following:

     A1. Dual DB Romanian deadlifts @ 30X1 x 10

     A2. DB side bends @ 30X1 x 10/side

     A3. Seated barbell z-press x 10

B. 3 rounds for time

     Bike 20 cal

     16 Single DB alt snatch

     12 hand release push-ups

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