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190704

1) WARM-UP:

Coach’s Choice

2) CONDITIONING: For Time

“13 Colonies of Burpees”

One to one rest with your partner

Burpees x 1,2,3,4,5,6,7,8,9,10,11,12,13 each

(partner one does 1 burpee while partner two rests, partner two does 1 burpee while partner one rests, partner one does 2 burpees while partner two rests, partner two does 2 burpees while partner one rests, etc until both complete 13 burpees

3) METCON: “Independence Day Throwdown”

For Time:

800m Burden Run @50/35 (Rx+ 70/50, scaled 35/20)

—then—

7 Rds:

4 x Squat Cleans @135/95 (Death wish: 225/155, Rx+ 185/125, scaled 125/85 or less)

17 x Double Unders (Death wish: 30 DU, scaled 30 x Singles)

7 x Deadlift @135/95 (Death wish: 225/155, Rx+ 185/125, scaled 125/85 or less)

6 x Pull-ups (Death wish: Ring MU, Rx+ C2B, scaled band)

—then—

800m run

Link to Facebook Event for details: CLICK HERE

Earlier Event: July 3
190703
Later Event: July 5
190705