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Metcon

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Workout

Sunday

Warm-up

ON A 7:00 RUNNING CLOCK
FOR QUALITY
500/400m Row
1:00 Plank
5 Inchworms
5 Push-Up to Pike
10 DBL DB Deadlifts
5/5 Single DB Snatch (:02 Pause at the top of each rep)
1:00 Plank

*In time remaining, begin building up to the Workout Weight.

Workout

Metcon (Time)

"WESTON"

5 ROUNDS FOR TIME
1000/800m Row
200m DBL DB Farmer Carry (50/35)|(35/20)
100m Single Arm DB Waiter Walk*

*Switch hands at 50m.

(Score is Time)

KG DB: (22.5/15)|(15/10)

*Option to perform 3 Rounds For Time

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

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