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Monday October 21, 2024

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5000m row for time [30min cap
every 500 m, perform 10 medball / d-ball slams

Lvl 6/5: 5-8 sec off 2k/500m pace. ball30/20# +
Lvl 4/3: 8-10 sec off 2k/500m pace, ball 20/14+
Lvl 2/1: 10+ sec off 2k/500m pace, ball any#

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