Wednesday, October 5, 2022
3 rounds for time
Run 800m
30 Pull-ups
30 Back Squats @ 95#/65#
*40 min time cap
Masters
A. 15-12-9
   Clean grip deadlifts; build to a tough set of 9
   DB floor chest press
   Dual DB bicep curls
  * go heavier as reps go down
B. 10 min AMRAP
   Row 200m
   10 no push-up burpees
   Bike 8 cal