Thursday Sep 17th

For Time
800 m run
40 Box Jumps 24/20
200 m Farmer Carry (2x 53/35#)
40 Box Jumps 24/20
800 m run
22min Time Cap

Dumbbell FunBell
5 Rounds with Two Dumbbells
10 Dumbbell Thrusters
10 Dumbbell Roman Deadlifts
20 FT Dumbbell Lunges

Snatch Plus Snatch Plus Overhead Squat
6 Sets at 70% to 85%


At Altona middle school. Only two sessions left!! Wear cleats or running shoes that you’re comfortable running on grass with

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