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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

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