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022023-022423



Mon (Feb 20th)

Push Press

4x6 Slightly build over the 4 working sets.


Sailor Jerry (AMRAP - Rounds and Reps) 7min AMRAP 12 Pull Up 6 Hang Power Clean 135/95 3 STOH Fitness: 12 Ring Row 9 DB(2) Hang Power Clean 6 DB(2) Push Press RX+: 6 BMU 185/125


Tue (Feb 21st)

Strength

Every 3min x 5 15/12 Cal Assault bike 6 Deadlift 60-65%)


The Bayside Shuffle (Time) 4 Rounds for Time 400m Run 30 Air Squats 16min Cap Fitness: 400m Run 15 Air Squats RX+: 20/14lb Vest


Wed (Feb 22nd)

As You Are (No Measure)

Every 90sec x 20 - 15/12 Cal Ski - 2 Rope Climb - 15-25 Abmat Sit-Ups - 10-15 DB Floor Press


Thurs (Feb 23rd)

Hiking Buddy (Distance)

For Time w/ Partner 800m Run (Together) 100 Dubs

1400m Row

50 Slam Balls 60/40 Cal Bike

20:00 Cap


Fri (Feb 24th)

Open 23.2!

Support your teammates and community at 6:30 for Friday Night Lights.

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