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7/15/18 Beat the Clock

July 14, 2018

Warm Up 00:00-10:00

 

Stabilizer 10:00-20:00

5 min AMRAP

10 Sit Outs

10 Wall Facing OH Squats

10 Table Top toe Touches

 

Strength: 20:00-40:00

15 EMOM

8 Double KB Sumo DL’s

1 Rope Climb/ 4 rope Get Ups

1 DB Turkish Get Up /arm

 

Metcon 40:00-55:00

     A)0:00-3:00

50 Alt. DB Snatches & 50 DB Goblet Squats

     B)3:00-6:00

40 MB Sit Ups + 40 Push Ups

     C)6:00-9:00

400m Run

 

Score is time at 400m Run. If they complete the first 2 parts they receive a +1 for each.

 

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