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Posted on June 19, 2014


Friday 06/20/14

Event Date: June 20, 2014

15 minutes

Foam Roller & "Fun" Balls

FOLLOWED BY

4 min AMRAP

Row 100 meters

5 Hand Release Push Ups

1 minute rest

4 min AMRAP

10 Wall Balls (20/14 lb)

5 Pull Ups

1 minute rest

4 min AMRAP

10 Medicine Ball Cleans (20/14lbs)

5 Handstand Push Ups

FOLLOWED BY

4 min AMRAP

10 Alternating Pistol Squats

5 Candle Sticks

End with 400 meter run

MODIFICATIONS:

LMH - heavy med ball, deficit hspu

L4 - As RX

L3 - 1 abmat hspu, assisted pistol squats

L2 - 16/10 lb med ball, 2 abmat hspu, assisted pistol squats

L1 - 12/8 lb med ball,  assisted pull ups, box hspu, box pistols, sub 15 second hollow rock for  candlesticks

L1m - manageable med ball, assisted pull ups, modified hspu, regular squats, sub 10 second hollow rock

 

 

 

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