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alicanumay

01092024

Strength: EMOM 16 min.


min 1: 8/8-10/10 single arm seated arnold press

min 2: 8/8-10/10 one arm dumbbell row

min 3: 6/6-8/8 bodyweight step through lunge

min 4: rest!


WOD: For time


24-20-16-12-8-4


cal. row

plate ground to overhead

empty bar back squat

tuck ups


rest :45

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