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Monday 10March14

The FINAL heat for 14.2 will take place at 6pm tonight.  Make sure you have someone to judge you so we can do it in 1 heat.

 

Fitness

A. Pull Ups 5xME (DROP 1 PEG TODAY!!!), rest 90 secs

B. 1 PC + 4 FS  x5, climbing

 

C. 3 Rounds:

15 Burpees

15 Power Cleans (95/65)

15 Push Press

15 Ball Slams (40/30)

15 Front Squats

–rest 3 mins–

*20 min cap

 

 

Performance

A1. Front Squat 4×3 @80-83%, rest 60

A2. Weighted CTB 4×2-3, rest 60-90

 

B. 3 Rounds:

30 WBS (UB)

10 Power Snatch (115/80)

500m Row

–rest 3 mins–

*increase intensity each round.

*20 min cap

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York, PA 17402

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