Wednesday, September 14, 2022


A. Take 15 minutes to complete 5 sets of the following

Front squat x2 reps @ 85% of 1RM

B. 3 rounds for time

Run 100m

24 Alternating DB snatches @ 50#/35#

Run 100m

18 toes to bar

Run 100m

12 Box-jumps 30"/24"


Masters

A. Complete 3 sets of the following:

     A1. SL KB Romanian deadlifts @ 40X1 x 8-10/leg

     A2. 50m farmers walk

     A3. Seated DB Arnold press x 10

B. For time

     40 cal bike

     40 SA DB alt snatches

     40 DB box  step ups

     40 cal bike

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