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Friday 7.3.20

21-15-9:

Hang Power Snatch (75/55)

Thrusters (75/55)


9-15-21:

Box Jumps (39/30)

Push Jerks (115/85)


Extra Credit:

On the 3:00 x 5 Rounds:

200 Meter Row

12/9 Calorie Assault Bike



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Four rounds for time of: Row 500 Meters 1 Rope Climb 20/15 Calories of Assault Bike 10 Box Step-Overs (50/35 lb DBs to 24″/20″)

Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str