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September 27, 2017

26
Sep

September 27, 2017

GROUP WARM-UP
2 Rounds
:30 Ski
10 kettlebell swings
10 steps walking lunge
:30 Air bike
10 Wall balls
10 Dumbbell snatch

METCON
3 Rounds for time:
20/17 Calories Ski
7 Single Arm kettlebell swing, left RX 55/35; M55+ 45/25
20ft Single Arm kettlebell front rack walking lunge, left RX 55/35; M55+ 45/25
7 Single Arm kettlebell swing, right RX 55/35; M55+ 45/25
20ft Single Arm kettlebell front rack walking lunge, right RX 55/35; M55+ 45/25
10 Minute time cap

Rest 5 Minutes

3 Rounds for time:
20/17 Calories Air bike
20 Wall balls 20/14
10 Dumbbell snatch 50/35
10 Minute time cap

Heats of 7

ALTERNATE METCON
3 Rounds for time:
15 Calories Ski
7 Kettlebell swings
20ft Walking lunge
7 Kettlebell swings
20ft Walking lunge
10 Minute time cap

Rest 5 Minutes

3 Rounds for time:
15 Calories Air bike
10 Sandbag squats
8 Dumbbell snatch

MIDLINE
3 sets of:
:30 Plank
15 Abmat sit ups

HAPPY BIRTHDAY BONNIE BAILEY!

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