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Wednesday, July 12 2023

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Run/Row 200m or 0.5k Bike E3MOM x 4

(score is slowest time of the 4)

1 Round For Time: (22min cap)

60 Kettlebell Swings 24/16kg RX+ 32/24kg MRX 20/12kg

600m Run/Row or 1.5k Bike

Rest 1min

2 Rounds For Time:

30 Kettlebell Swings
300m Run/Row or 0.7k Bike

Rest 2min

3 Rounds For Time:

20 Kettlebell Swings
200m Run/Row or 0.5k Bike

Core & Kettlebell Development

20 Kettlebell Goblet Curls
10 Kettldbell Turkish Get-ups (each arm)

20 Kettlebell Goblet Sit-up to Press

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