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February 3, 2023

Part 1

4 Rounds

10 Feet Elevated Inverted Row with a Slow Lower (Bar or Ring)

10 Slow Lower Push Ups + 4 Taps at Top

10 Standing Windmills (per side)


Part 2

3 Rounds

30 Second Bar Hang (accumulated)

30 Second Pike Handstand Hold

40 Second Side Plank Hold (per side)

10 Face Down Snow Angel (slow)

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March 5, 2024

PART 1 5 Rounds 5 SL Squat, R/SL Box Slow Lower 5 SL Squat, L/SL Box Slow Lower 10 Standing Banded Abduction, R 10 Standing Banded Abduction, L 20 Toes-Elevated Plate Hug Good Morning/Body Weight Rest

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For Time: 25 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike 20 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike 15 Barbell Clean & Jerk/DB/Push Press 250M Row/600M Bike

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