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190105

1) WARM-UP:

Stretch

—then 3 Rounds—

1 min Row/Ski/AAB/Run

10 x Air Squats

10 x T2B or Knee Raises

2) METCON: Team of 4

4 RFT:

100m Run all together

20 x Syn Burpees to Plate (2 people working, 2 people resting)

20 x Syn Overhead Plate Lunges @45/35

—2 min rest—

3 RFT:

200m Run all together

30 x Syn Burpee over DB

30 x Syn Alt. DB Snatch @50/35

—2 min rest—

2 RFT:

400m Run all together

50 x MB Situp Toss @20/14

50 x Syn Wall Balls @20/14

*Score is total time, on synchronized movements it is 2 people working, 2 people resting

Earlier Event: January 4
190104
Later Event: January 7
190107