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WORKOUT DESCRIPTIONS & MOVEMENT STANDARDS
EVENT 1
80 Thrusters (50/35) OR 120 Thrusters (35/25) 100 Pull-ups Then ALL complete 300m Sandbag relay in MMFF order. |
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EVENT 2
5km ROW (MMFF order) Team members change EMOM *20 min time cap |
**Final time is taken from the clock not the rower.
**Athletes must stay in MMFF order and change EMOM, teams will be penalized for rowing over their minute or starting earlier than the start of their minute. |
EVENT 3
*10 points is for BW pull-up. 15kg added weight = 25 pts |
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WEIGHTED PULLUPS
√ GOOD REP |
√ GOOD REP |
X NO REP |
EVENT 4
For Time: FF PAIR THEN MM PAIR: 60m Sandbag Walking Lunge 50 DU’s (total) 60m Farmers Carry (50/30kg) Then: MM PAIR COMPLETE THE SAME ADDING FARMERS HANDLE WEIGHT *12 min time cap |
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EVENT 5
MM + FF 50/40 CALS ASSAULT BIKE 40 Wall balls over bar 50 Front Squats (60/40) 40 Synchro Bar facing burpees 50 ALT KB Snatches (24/16) *15 min time cap |
WALL BALLS
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