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wednesday the 7th of july

Running Clock :

0-12 EMOTM

1st 6 Bench Press @50%

2nd 12 DB Snatch

3rd 30 Russian Twist

Rest 4 mins

5 min Ladder

6 Kb Swings Russian

6 OH plate Lunge 20/15kg

6 Burpee onto plate

* add 2 reps each rd complet

Rest 4 mins

Grab a Partner

Run 200m Together

24 Thruster 50/35kg

Run 200m Together

24 STOH 50/35kg

Run 200m Together

200 Double unders

Time cap 9 mins

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