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Wednesday, February 8, 2023


A. Take 15 minutes to complete the following:

    A1. Build to a heavy single push press 

 right into 

    A2. build to a heavy single push jerk 

B. For time 

15 shoulder to overhead @ 77% of heavy single Push press from part A

30 Wall ball 20#/14#

12 s2oh

24 pull-ups

9 s2oh

18 wall ball 20#

6 s2oh

12 pull-ups

3 s2oh

15 minute time cap


Masters

A. Take 12 min to complete 3 sets of the following:

    A1. SL KB/DB Romanian deadlifts @ 30X1 x 8-10/leg

     A2. Renegade rows x 10/arm

     A3. AMRAP DB bench press in 45sec

B. 10 min AMRAP

     16 SA Db alt snatches

     12 single DB step ups

      8 burpees over DB

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