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Workouts Week of 04/17/2023-04/22/2023

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Monday – 4/17/23
“Half Murph”
 Freedom (RX’d)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Time Cap: 32 Minutes

Tuesday – 4/18/23
“Original Cheesecake”
Freedom (RX’d)
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –

Wednesday – 4/19/23
“Oreo Dream Extreme Cheesecake”
 Freedom (RX’d)
For Time:
100 Burpee Box Jump Overs (24/20)
Time Cap: 15 Minutes

Thursday – 4/20/23
“Carmel Pecan Turtle Cheesecake“
Freedom (RX’d)
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
(KG conv: 22.5s/15s)

Friday – 4/21/23
“Isabel“
For Time: 30 Snatches, 135# / 95#

Saturday – 4/22/23
Coaches Choice
-or-
“Ultimate Red Velvet Cheesecake“
Freedom (RX’d)
Teams of 2
2000/1750m Row
-into-
4 rounds
100’ Front Walking Lunge (95/65)
50 Box Jump Overs (24/20)
-into-
2000/1750m Row

Sunday – 4/23/22
CLOSED

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