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Wednesday, September 11 2024

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Strict Press 5 x 10 reps

E3MOM @ 50-60%

TEAM WOD

For Time: (18min cap)

Partner 1 – Run 600m / Partner 2 – Row 600m/1.5K Bike

Partner 1 & 2 – 60 Synchronized Russian Kettlebell Swings

Partner 1 & 2 – 15 Alternating Burpee Toes to Bar

Partner 1 & 2 – 30 Alternating Kettlebell Goblet Strict Press

Parntner 2 – Run 600m (P2) / Partner 1 – Row 600m/1.5K Bike

Partner 1 & 2 – 60 Synchronized American Kettlebell Swings

Partner 1 & 2 – 15 Alternating Burpee Toes to Bar

Partner 1 & 2 – 30 Alternating Kettlebell Goblet Strict Press

Kettlebell Weights = 24/16 RX+ 32/24 MRX 20/12

10min Isometric Challenge

2min High Plank Hold

2min Hollow Hold

2min Bar Hang

2min Dead Bug Hold

2min Low Plank Hold

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