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Wednesday, September 22 2021

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For Time: (8min cap)
1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike
*compare to 10 Oct 20*

4 Rounds For Time: (16min cap)
24 Dumbbell Snatch (alt arm) 50/35lbs MRX 35/20
12 Box Jump Overs 24/20 RX+30/24 MRX20/18″

18 WallBall Sit-Ups or Toes to Bar 20/14lbs MRX 20/10

Shoulder / Core Development

30sec L-Sit Hold (rings, bar, parallettes) to 1min High Plank Hold Straight to
2min Low Plank Hold

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