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Wednesday, March 14, 2023


A. Take 15 minutes to complete the following 

Close grip bench press 4 sets of 5 reps @ 85% of 3RM 

 Then complete one more set of Max UB @ 80% of 3RM 

B. For time 

10-20-30 

Wall ball 20#/14# 

9-15-21 

Toes to bar 

3-6-9 

Power Snatches @ 135#/95#


Masters

A. EMOM 12 min

     min 1: gorilla row x 6-8/arm

     min 2: 10 barbell bench press

      min 3: 125m ski or 150m row

B. 4 rounds

     10 barbell deadlifts

      50m bear hug sandbag carry

      Row 200m

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