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Wednesday, July 13, 2022


A. Take 15 minutes to complete the following

Back squat

2 sets of 5 @ 80%

2 sets of 3 @ 85%

2 sets of 1 @ 90%

B. For time

    40 wall ball 20#/14#

    40 Deadlifts @ 115#/75#

    40/30 cal row or bike or 400m run

    40 deadlifts @ 115#/75#

    40 wall ball 20#/14#

    16 minute time cap


Masters

A. Complete:

     15-12-9-6

      DB Romanian deadlifts @ 30X1

      DB bench press

      50m farmers walk after each set

B. 3 rounds for time

     Row 400m

     21 kettlebell swings

     15 push-ups

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