260920 Sunday

Osama Kamaluddin

Sep 19

1 min read

Gymnastics

1 set max unbroken ring dips / box dips / pushups

4 sets at 50%

1 set max unbroken strict pullups / ring rows

4 sets at 50%

Metcon

For time

40 cals or 500m run

40 wallballs

40 pullups

40 box jumps

30 cals 400m run

30 wallballs

30 pullups

30 box jumps

20 cals or 300m run

20 wallballs

20 pullups

20 box jumps

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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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