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Thursday 2/6

"Steel Toe"

Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Toes to BarInto…21 Burpee Box Jump Overs 21 Clean and Jerks (135/95) 21 Burpee Box Jump Overs 21 Clean and Jerks (155/105) 21 Burpee Box Jump Overs 21 Clean and Jerks (185/135)

Box: (24/20)




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Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

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