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Wednesday November 7

10 min EMOM: 1st min: 8-10 Alt DB Step Ups choose Moderate load 2nd min: 30sec Row Rest 5 mins 10 min EMOM: 1st min: 12-15 Russian KBS 70/55 2nd min: 30sec Shuttle Sprints Rest 5 mins 3 Sets: 2 min AMRAP 15/10 Cals on AirBIke AMRAP in remaining time Burpee Box Jump Overs 24/20 Rest 2 mins between amraps  

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