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Wednesday, November 9, 2022


** Reminder Veteran’s Day Friday, November 11. No 6:30pm class**


A. Take 15 minutes to complete

Back squat 5 sets of 4 @ 85% of 3RM

B. For time total time

    21-15-9

    Kb swings @ 70#/53#

    24-18-12

    Push-ups


    rest exatly 1 minute


    6-12-18

    Kipping HSPU

    Box-jumps 30"/24"


Masters

A1. DB Romanian deadlifts @ 30X1 x 10-12

A2. SA DB bent over row @ 20X0 x 10/arm

A3. Supine leg raises @ 40X1 x 10-12

X 3 sets

B. 3 rounds for time

     Row/run 400m

     20 kettlebell swings

     15 ring rows or banded pull-ups

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