Saturday 07/07/2018 – July 7, 2018


Saturday 07/07/2018

Movement Prep
3 Rounds
200m Run
10 Russian swings (tough)
7 Wall angels

Metcon
Metcon (Time)
Teams of 4
1.6km Object carry (1wall ball 9/6 1 weight plate 20/15)
into
21-15-9 (ff-mm)
Syncro burpee over bar
partner dead lifts 110/75

* the females will complete 21,15,9 first while the males complete 100 pull ups. This is then reversed. Your time will be once the females have completed 100 pull ups and the males have finished the 21,15,9.

Extras
Metcon (Time)
3 Rounds
36/24 cal AAB
3 Rope climbs

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