260913 Sunday
Gymnastics
20 min EMOM
Min 1: 30-40 sec plank hold
Min 2: 8-15 ring rows
Min 3: 20-40 sec HS hold
Min 4: 10-15 leg raises
Metcon
18 min AMRAP
400m run
20 situps
10 overhead squats 40/30
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See AllIn teams of two 2 rounds 10 strict pullups 75 DUs 10+10 pistols 10m HSW (RX+ add pirouette) 2 min rest 2 rounds 30/25 cals 10 strict HSPUs 2 min rest 2 rounds 400m synchro run 25 thrusters 40/30 15 BM
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In teams of 2 For time 1KM synchro run 60 sandbag cleans 40 RMU 60 sandbag lunges 30 BMU 60 sandbag squats 20 rope climbs 1KM synchro run
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