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Wednesday, December 13 2023

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For Time: (30min cap)

10 Over the Bar Burpees

25 Deadlifts
25 Hang Cleans
25 Shoulder to Overhead
50 Pull-ups RX+ Chest to Bar MRX Ring Rows

50 Push ups
50 KettleBell Swings
50 WallBall Sit-ups
25 Shoulder to Overhead
25 Hang Cleans
25 Deadlifts
10 Over the Bar Burpees

Barbell Loads = 115/75 RX+155/105 MRX 85/60lbs

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

WallBalls = 20/14lbs MRX 20/10lbs

Core & Flexibility Development

10 Evil Wheels
1min Head to Floor Straddle Stretch

1min Couch Stretch
2min Low Plank Hold
1min Butterfly Stretch
1min Chinese Splits / Standing Straddle

10 Evil Wheels

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