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Thursday, October 10 2024

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Run/Row 200m or Bike 0.5K – – E3MOM x 12min

(score is the slowest time of the 4)

MainSite WOD

7 Rounds For Time: (21min cap)

7 One Arm Dumbbell Devil’s Press

100m One Arm Farmer Carry

*switch arm as needed*

Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20

Core Isometric Tester:

1min Dip Hold straight to

1min Ring Hang straight to

1min High Plank Hold straight to

1min Hollow Hold straight to

1min Low Plank Hold straight to

1min Bar Hang

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