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180818

Saturday, August 18th

Warm-up:

Dynamic Stretching

-then-

200m Run

20x RKB Swings

20x Air Squats

10x Burpees

Metcon:

Team of 4

1) AMRAP10:

Max Tire Flips

Total Distance Ran

*1st Pair Flips Tire while 2nd Pair runs 200m, then switch. Repeat for 10:00.

2) AMRAP10:

*While 3 Athletes Partner Tire Hold, 1 Athlete completes:

5x Power Clean @ 135/95

5x Push Jerk @ 135/95

5x BF Burpees

*L3: 165/115

*L1: 115/80 or less

3) FT:

100x Cal Bike/Ski/Row

80x Synchronized Alt. DB Snatch (2 athletes) @ 50/35

60x Synchronized SA DB S2OH (2 athletes) @ 50/35

40x BBJO @ 24/20”

20x Synchronized HSPU (2 athletes Synchronize, while other 2 athletes are in a HS Hold)

*L3: 70/50 | 30/24” | Def. 6”/4”

Earlier Event: August 17
180817
Later Event: August 20
180820