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10.17.22- Monday

By October 17, 2022WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Front Rack Lunges for load every 2:30:
    #1: 6 reps
    #2: 6 reps
    #3: 6 reps
    #4: 6 reps
    #5: 6 reps
    #6: 6 reps

METCON

  • 100 Burpees over Bar
    *Every 2:00, starting with 0:00, perform 6 Deadlifts (225/155#) + 4 Strict Pull Ups

    16 min time cap (8 x 2:00 intervals)

SPEAKEASYSWEAT

  • Tabata!
    :20 on, :10 off x 8 rounds

    Russian Swings
    Dual DB Strict Press
    Ring Rows
    Air Squats
    Hollow Rocks

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