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07/10/2019

Warm Up

6 min AMRAP

- 3 of 3 position push-ups

- 1 min machine

- 1/2 turf length butt kicks

- 1/2 turf length high knees

- 1/2 turf length monster walks


Conditioning - No Score

5 stations - 34 min total

Work: 6 min

Transition: 1 min


Station A

- 1000m run

- Max pull-up dead hang hold (5 burpees every break)


Station B

- 1400m/1200m row

- Max push-ups


Station C

- 2/1.5 mile bike

- Max alt. DB snatch @ 50/35 (30 sec plank hold every break)


Station D

- 1200m/1000m ski

- max ab mat sit-ups


Station E

6 min AMRAP

- 5 burpees

- 20 air squats

- 20 sec HS hold

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