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Wednesday, January 27, 2021


A. EMOM 12 min

Min 1: ring push-ups x 10

Min 2: dbl DB/KB bent over row x 10

Min 3: row 12/8 cal

B. AMRAP 12 min

3-6-9-12-15....increase by 3 w/ a 100m run after each set

Chest to bar pull-ups

Handstand push-ups

Box jumps 24,20


Masters 7:15am

A. 5 power cleans x 4 sets, build to a heavy set

(focus on feet placement: jumping position to landing position)

B. 12 min AMRAP

5 devil’s press

10 wall balls

10 ring rows

AB 10/8 cal/ row 200m

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