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3/30/23 epic thursday

Warm up

1/4 mile run

1 minorow arms only

1 minute row legs only

1 minute row full pull


WOD

Complete for time with a partner

1500 meter row-igougo

1/3 mile run-together

1000 m row-igougo

2/3 mike run-together

500 m row-igougo

1 mile run-together

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
6/6

Rx+3 xs Rx 2xs Scaled 1x 1000 m run 30/24 cal ski 800 m run 30/24 cal row 600 m run 30 burpee pull ups 400 m run 30 (15/15) sandbag lunges 200 m run 30 dbl db thrusters

 
 
 
6/4

5 rounds-Building sets 8/8 single arm landmine presses 10 dbl kb swings 12 kb high pulls Amrap7 100 meter run 10 med ball over shoulder 100 meter run 10 med ball squats

 
 
 

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