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180929

Saturday, September 29th

Warm-up:

1) Dynamic Stretching

2) 3rds:

10x KB Swings

5x Burpees

10x Goblet Squats

Metcon:

Team of 3

1) AMRAP15:

30x Hang Power Clean @ 135/95

15x Partner Plank Burpees (2)

30x Pull-ups

15x Partner Plank Burpees (2)

*L3: 165/115 | C2B

*L1: 125/85 or less | Jumping Pull-ups

2) AMRAP15:

*Alt. Movements in order

10x HSPU

15x Box Jump Overs @ 24/20”

10x T2B

15x Wall Ball’s @ 20/14

*L3: Def. 4/3” | 30/20

*L1: Ab-Mat+/Box/DB Push Press | Step-overs | High Knee Raises | 14/10

Earlier Event: September 28
180928
Later Event: October 1
181001