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Saturday 12.02.2017

POSTED ON December 2, 2017

Saturday | 12.02.2017

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Warm Up:
 
5 strokes rower legs only
5 strokes rower arms only
50ft bear crawl
:15 pronated dead hang
 
x2-3 sets
 
 
Partner Metcon:
 
“Turkey Flush”
 
Level 1 (RX)
 
P1/P2 15 Syncrho Deadlifts 315/225
P1 10 Bar facing burpee
P2 Deadhang from bar
P1 Deadhang from bar
P2 10 Bar facing burpee
P1/P2 1000m row split as you wish
P1 50 Double Unders
P2 Deadhang from bar
P2 50 Double Unders
P1 Deadhang from bar
 
4 Rounds for time
Level 2 (Intermediate)
 
 
P1/P2 15 Syncrho Deadlifts 275/185
P1 10 Bar facing burpee
P2 Deadhang from bar
P1 Deadhang from bar
P2 10 Bar facing burpee
P1/P2 1000m row split as you wish
P1 50 Double Unders
P2 Deadhang from bar
P2 50 Double Unders
P1 Deadhang from bar
 
4 Rounds for time
 
Level 3 (Beginner)
 
 
P1/P2 15 Syncrho Deadlifts 185/125
P1 10 Bar facing burpee (option to walk over bar)
P2 Deadhang from bar
P1 Deadhang from bar
P2 10 Bar facing burpee (option to walk over bar)
P1/P2 750m row split as you wish
P1 50 Single Unders
P2 Deadhang from bar
P2 50 Single Unders
P1 Deadhang from bar
 
4 Rounds for time

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