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180922

Saturday, September 22nd

Warm-up:

1) Dynamic Stretching

2) AMRAP5:

6x Cal Row/Ski

9x OHS

12x KB Swings

Metcon:

Team of 4

FT:

120x KB Swings @ 53/35

120x Wall Ball’s @ 20/14

90x HRPU

90x Alt. Jumping Lunges

60x Partner Plank Burpees (2)

600m KB Farmer’s Carry @ 70/53

90x Pull-ups

90x OHS @ 95/65

120x SA DB S2OH @ 50/35

120x Box Jump Overs @ 24/20”

* 1 Athlete is always Rowing for meters (or Ski Erg)

*L3: Dbl KB Swings @ 35/26 | 30/20 | 88/70 | C2B | 115/80 | 70/50

*L1: 35/26 or less | 14/10 or less | 53/35 or less | 45x Pull-ups or 90x Jumping PU’s | 75/55 or less | 35/20 or less | Step-Overs

Earlier Event: September 21
180921
Later Event: September 24
180924