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