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Thursday, December 5 2024

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Run/Row 200m or 0.5k Bike x 8min E2MOM

(score is slowest time of the 4)

MainSite WOD

30-20-10 reps for time of: (18min cap)

Right Arm Russian Kettlebell Swings

Left Arm Russian Kettlebell Swings

Kettlebell Goblet Squats

Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs

Core Development

10 Weighted Sit-ups

20 Kettlebell/Wallball Russian Twists

20 GHD Sit-ups

20cal Ski Erg or 40 Dumbbell/Kettlebell Pullovers

20 Kettlebell/Wallball Russian Twists

20 Hip Extensions

10 Weighted Sit-ups

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