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Wednesday Nov 10th

METCONConditioning Retest“Captain Thunderpants”10 Rounds200m Run10 Bar Facing Burpees5 Power Cleans 135/95lbsTime Cap 24 Minutes From 24:00 – 32:00Find a 1RM STOHScaled8 Rounds200m Run10 Bar Facing...
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Tuesday Nov 9th

Strength 2×3 Big BMU kips, assingles2×3 Big Kips + Kneesupthen,2 sets of 1-4 BMU METCONGymnastics Retest“Buzz Smiteyear”AMRAP 16 MinutesRow 800/700m60 Box Jump Overs 24/20″40 Chest...
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Monday Nov 8th

Strength Lifting RetestDeadlift5-3-3-1-1-1Start around 60% andadd weight each set,finding a new 1RM.Athletes may performadditional singles asneeded METCON4 Sets for Quality20 Double KB Sumo Deadlifts10-40 GHD...
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