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September 29, 2018

28
Sep

September 29, 2018

GROUP WARMUP
5 minute AMRAP –
:30 Air bike
5 Shoulder to overhead
5 Burpee
3 Beat swings + 3 Toes to bar
5 Hang squat clean
100 meter run

MULTIPLE TEST
With a running clock
0 – 9:59
18-12-9 reps of:
Shoulder to overhead RX 135/95; Intermediate 115/75; Master55+ 105/55
Bar-facing burpees
Toes-to-bar

10:00 – 19:59
20 Squat clean RX 185/125; Intermediate 135/95; Master55+ 125/65

20:00 – 40:00
25 Box jumps RX 30/24; Intermediate/Master55+ 24/20
50/40 calories air bike
1000 meter run
(*heats of 7 every 11 minutes. If you finish each portion under the time cap, rest the remaining time rest. Note your time for each workout)

ALTERNATE TEST
With a running clock
0 – 9:59
15-12-9
Push press
Burpee
Abmat sit ups

10:00 – 19:59
15 Hang squat or power clean

20:00 – 40:00
15 Box jumps or step ups
40 calories air bike
500 meter run

HAPPY BIRTHDAY LAURA BAGBY (Sunday)!

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