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Thursday, 21 December 2023


Part A:

For Time:

Max Effort, 500m Row

- Rest till 10:00, then Part B...

Part B:

EMOM - Death by Shuttle Runs

* Each shuttle run = 25 feet down + 25 feet back (50 feet total)

* Start with one 50' shuttle run, rest till next min then run two 50' shuttle runs, rest until next min, then run three 50' shuttle runs, rest until next min...

* Continue adding an addition 50' shuttle run each min until you are not able to finish all the shuttle runs for the round

* If you do finish shuttle runs with only several seconds before min runs out, you will start the next round straight away as soon as the timer sounds


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