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For Time:

20 Strict Pull-Ups

400m Run

40 DB/Barbell Power Cleans

800m Run

40 DB/Barbell Shoulder to Overhead

400m Run

20 Strict Pull-Ups


For Time:

20 Odd-Object Rows

400m Run

40 Odd-Object ground to overhead

800m Run

40 Odd-Object Shoulder to Overhead

400m Run

20 Odd-Object Rows

After: Core Work!

Warmup: 400m run

Then 3rds

10 squats

5 walkout push-ups

10 bent rows

Mobility: Overhead wall, chest, couch, add

Movement prep.

*If your joining us on zoom and you have no equipment please show up with a backpack and something to give it some weight.

Meeting Info.

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

Meeting ID: 695 302 4569

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