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SATURDAY 5.20.2017

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Warm-up
400m Run with med ball 20/14

warm up pace

MOBILITY
Walking Lunges
50′ of walking lunges with med ball held overhead
STRENGTH

EMOM for 12 Minutes

5 strict pull ups + 5 dips

METCON

TEAM AMRAP

Teams of 4:

Each Team has 2 rowers.

10:00 minute clock starts:

One team member from each team (A and B) rows 150M then moves on to either Wall Balls or Clean and Jerks. Second team member rows 150m then joins team mate.

TEAM – A-  complete AMRAP in remainder of 10 minutes:
Burpee Wall Balls 20/14

TEAM – B- complete AMRAP in remainder of 10 minutes:
Clean and Jerk 135/95

Rest 2 minutes then-

10:00 minute clock starts

One team member from each team (A and B) rows 150M then moves on to either Wall Balls or Clean and Jerks. Second team member rows 150m then joins team mate.

TEAM – A-  complete AMRAP in remainder of 10 minutes:
Clean and Jerk 135/95

TEAM – B- complete AMRAP in remainder of 10 minutes:
Burpee Wall Balls 20/14