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A. Weighted Russian twist, 14-18 alt x 3, rest 1 min

14# (18).

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3RFT:
12 Russian KBS
12 Box jumps
Run 400m

16" box, 35# KB

Round 1: 3:23.5
Round 2: 3:18.4
Round 3: 3:10.2
Total time: 9:52.0


rest 8 min

3RFT:
12 Goblet squats 35#
40 Mountain climbers
Run 400m

Round 1: 2:57.0
Round 2: 3:07.8
Round 3: 3:13.2
Total time: 9:17.9

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Supine twist
Single leg knee to chest stretch
Pancake stretch