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180621

Thursday, June 21st

Warm-up:

2rds:

10x OHS

10x Push-ups

10x Ring Rows

1:00 AAB | Row | Run

Gymnastics Conditioning:

Alt. EMOM16:

:20 Ring Dips

:30 30’ Shuttle Sprints

:40 Rope Climbs

:30 30’ Shuttle Sprints

*Keep track of total Sprints 30’=1

*L3: Legless | Strict

*L1: Box Dips | Rope Pulls

Metcon:

FT:

Buy-in: 15x Burpee BJO @ 24/20”

-then-

21-15-9

OHS @ 95/65

Box Jumps @ 24/20”

-then-

Buy-out: 15x BF Burpees

*L3: 30/24” | 135/95

*L1: Step-overs | 75/55 or less

Earlier Event: June 20
180620
Later Event: June 22
180622