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9/11/18 "September 11th"

September 10, 2018

WARM UP 00:00-10:00

 

METCON 10:00-55:00 (Cap 35min)

 

PARTNER:

2001 Meter Row (shared)

 

THEN INDIVIDUAL: 

2 ROUNDS:

11 Weighted Box Step Overs (30/20, 20”/24”)

11 DB Thrusters (30/20)

11 Push Ups

11 (pairs) SA DB Power Cleans (30/20)

11 HSPU (Pike Push Ups)

11 KB Swings (24/16)

11 V Ups 

11 KB Dead Lifts (32/24)

11 (pairs) ½ Rack Waiters Forward Lunges (30/20)


BUY OUT: As A Class (wait for everyone to finish)

1 NYC Block Run (800m) 

 

RUN INSTRUCTIONS: 800m Hill Run = L on Amsterdam, 61st to West End, West End to 60th, up 60th to Amsterdam

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