Thur. Sept. 29, 2022
4min AMRAP/4min Rest x 4
1. 100m Run
7 Strict Pull-Ups
2. 12/9cal Bike
20 KB Swings (70/53)
3. 100m Run
10 Pull-Ups
4. 12/9cal Bike
16 KB Swings (70/53)
Mobility Finisher
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See All3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
Front Squat 1 set of 5 reps @55% 1 set of 3 reps @65% 1 set of 2 reps @75% 1 set of 2 rep @ 80% 1 set of 1 reps, 83-85% (same weight as last time) -then- 3 sets of 2 reps @ 88-93% 6min Partner Relay
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