Wed, 09.28.22

WLA1. Back Squat 4 x 7 reps @ 75%A2. DB Single Arm Alt Bench Press (semi supinated)**one arm locked out, while one pressed, alternating 12-16

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Tuesday, 09.27.22

De-load week continues AMA. Row500m x 7; rest = 2 min between**hard efforts but sustainable to kick off our new cycle of row repeatsB1. Belly

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Monday, 09.26.22

De-load week AM Mono added as optional piece for those interested. Focus becomes Becomplete this week and assistance work for athletes to recover and further

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Saturday, 09.24.22

Early am:Emom x 40 – easing into session 1 qualifierMin 1: c2 bike x :40 @70%Min 2: 1rd strict CindyMin 3: row :30 hard /

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Friday, 09.23.22

Session 1A. For Time1000m Row (Wod 4 Score)Immediately into…20 Devils Press5 Wall Walks40 Box Jump Overs5 Wall Walks80 Wallballs (10ft)5 Wall Walks40 Box Jump Overs5

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