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Saturday 10.15.16

14
Oct

Saturday 10.15.16

10 K Row for time combined with mini AMRAPs – 45 min time cap

 

Row (0-2500 meters)

Amrap

6 squat cleans (155/115)(135/95)(95/65)

10 pull-ups

14 GHDS

 

Row (2500-5000 meters)

Amrap

8 thrusters (115/85)(95/65)(65/35)

12 box jumps

16 kb Russian swings (70/53)(53/44)(35/26)

 

Row (5000-7500 meters)

Amrap

10 Strict press (95/65)(85/55)(65/35)

20 ring rows

30 DUs (60 SUs)

 

Row (7500-10000 meters)

Amrap

5 burpees

10 push ups

15 air squats

 

Modification: 8K for time – advance to next triplet every 2000

Score- 10k /8K time

Tie breaker….total amount of reps from amraps

Partner 1 starts on the rower. Partner 2 starts cycling through the 1st triplet.

Switch as needed. Advance to next triplet at 2500/5000/7500m marks or if modifying 2000/4000/6000/8000m marks

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