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131020

20
Oct

131020

Main – Boot Camp

View Public Whiteboard

Warm-up

core hurdles (No Measure)

Class lies in a cirlce and holds a superman position while successive members of the cirlce run and hurdle each athlete. The group then repeats in hollow rock position.

Warm-up

Funnel Tag (No Measure)

A large group forms a connected huddle with one person designated. It is the job of one athlete to tag the designated person in the huddle in under 20 sec. There are consequences for missing the tag.

Metcon

Metcon (Time)

10 RDS

9 Wall Ball 20/14
7 WB sit-ups
5 Burpees
run 200m

Games Prep Weightlifting

Snatch (15 min to establish 1RM)

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