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Friday 03.03.17

3
Mar

Friday 03.03.17

 We will be doing heats every 20 min. Please note we will have RX and scaled heats available(because of equipment). We can only have 4 girls and 3 guys per RX heat. Scaled heats the the same. I’m sure we will have to make some adjustments, but we will be doing our best to run everything in an orderly manner. See you all Friday night. If for some reason our heat times don’t work please contact Marcos. 

3 rounds nice and easy:30 bike

:10-:15 Hang from bar

10 Body weight lunges
WOD

A.

12 Min AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
RX will be using 50/35’s

Scaled will be using 35/20’s Hanging knee raises/Chin over bar pull up

***Double check your age division for additional modification
B.

10 min easy row cool down pace

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