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Components

Metcon

Settings

Workout

Teams of 3

Warm-up

200m Run
5 Double Push-up Inchworms
15 Banded Face Pulls
10 Banded Ext. Rotations w/ Press
10 Burpee Broad Jumps
10 PVC Passes
10 PVC GHD Hip Extensions
10 PVC Power Snatch
1:00 Handstand "Stuff"
10 Wall Squats
10 DB Thrusters (moderate)

Metcon

Metcon (Time)

Teams of 3 (1 works at a time)
2 Rounds of:
200m Run (Each)
100 Power Snatches (75/55)
200m Run (Each)
100 Box Jump Overs (24/20)
200m Run (Each)
100 Thrusters (95/65)

30 minute timecap

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Whiteboard:

Saturday, December 15, 2018

Male Clients