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CFE:

MOB/DYNWU

2 RFT:

1600m Run

800m Row

400m Backwards Run

200m Sled Drag

 

CF:

MOB/DYNWU

 

A. Partner Core Work:

2 by 12 Each Side Med Ball Rotational Throws 

2 by 15 Med Ball Toss

2 by 20 Throwdowns 

 

B. For Time:

4 Rounds:

3 Pull-ups

6 Burpees

9 Air Squats

Then: 3 Rounds

300m Run

12 OH Lunge (135/85)

Then: 4 Rounds

1 Rope Climb

18 KBS (53/35) 

Then: 

15 Thrusters (135/85)

*RX Athletes ONLY do OH Lunge. Other Athletes please Complete Front Rack or Back Rack Lunges.

 

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