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Wednesday, September 8, 2020

Wednesday

A. Take 12-15 min. to complete 3-4 sets of the following:

A1. Ring dips x 6-8

A2. Supinated barbell bent over row @ 20X1 x 10

A3. 20-25 ghd sit-ups

B. For time

Run 400m

50m/arm Farmers Walk 70/53# right

5 muscle ups/15 chest for bar pulllups

30 box-jumps 30/24

5 muscle ups/15 chest to bar pull-ups

50m/arm Farmers Walk 70/53#

Run 400m

Masters 7:15am

A. EMOM 5 min

1 clean pull + 1 clean high pull + 1 power clean; build in small increments only if technique is perfect

B. Baseline test for time

Row 500m

40 air squats

30 sit-ups

20 push-ups

10 ring rows

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