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Competitive Saturday 6-20-15


Competitive Saturday 6-20-15

Prep Work
Team stretch

Workout of the Day
Gymnastics Skills Challenge

Against a running clock, complete the following gymnastics skills:
0:00 to 3:00
Establish a 2-RM Weighted Chest-to-Bar Pull-Up

3:00 to 6:00
Establish a Max Effort L-Sit
(as many attempts as you’d like, but only score your best attempt)

6:00 to 9:00
Establish a Max Effort Handstand Walk
(as many attempts as you’d like, but only score your longest walk)

For time:
Run 1200 Meters
63 Kettlebell Swings
36 Pull-Ups

Rest until the running clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Score both times, and then the total time, e.g., 7:12 + 6:58 = 14:10

Complete as many rounds and reps as possible in 15 minutes of:
Row 1000 Meters
100 Double-Unders

Cool Down
Post results

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