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Wednesday, July 12, 2023



Beginning Friday, July 14, there will be no 6:30pm class on Friday evenings.


A. Take 12 minutes to complete the following 

 Push Press x5,4,3,2,1 

-building load from 75% of 1RM to a heavy single for the day 

B. 12 minute AMRAP

Run 200m

20 push-ups

10 toes to bar  


Masters

A. Complete 4 sets:

     A1. Strict press from rack x 10; build if feels good

     A2. SA DB bent over row x 8-10/arm

     A3. Side plank x 20- 30sec/side

B. AMRAP 12 min

     8 wall ball

     10 abmat sit-ups

     150’ shuttle runs or 8/6cal

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