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Components

Metcon

Settings

Workout

Wednesday

Warm-up

Team 200m Run

Into…

3 Rounds
7 Boot Straps
7/7 SA DB DL + DB Row*
7/7 SA DB Russian Swings
7/7 SA DB Strict Press

* 1 Rep = Hinge to DL, pause at bottom position, Row, stand to complete DL

Strength

Metcon (Weight)

EMOM x 16 MINUTES
MIN 1 - :40 Max SA DB Bench Press (R)
MIN 2 - :40 Max SA Supported DB Row (R)
MIN 3 - :40 Max SA DB Bench Press (L)
MIN 4 -:40 Max SA Supported DB Row (L)

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME
10 DBL DB Snatch (35/20)|(20/15)
100m Run

-Hard Cap 13:00-

(Score is Time)

KB DB: (15/9)|(9/6)

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