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 | Tue, Jan 19 2021 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 1-19-21 | SKILL WORK 1-19-21 | WARM UP 1-19-21 | METCON 1-19-21 |
SHRED 1-19-21(Time) WARM UP 5 min AMRAP: Shuttle Run-80 m DB Push Press-5 reps R/L DB DL-5 reps R/L --------------- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Glute Bridge-10 reps --------------- Scap Pull-10 reps Arch Hollow-10 reps KTC or TTB-5 reps METCON With a 17 Minute Timer Perform: 3 Rounds For Time: 500 m Row 21 DB Deadlift 12 TTB REST with anytime remaining At the 17:00 mark perform: 3 Rounds For Time: 200 m Burden Run (MB, 20 m distance) 21 Pushballs 12 Medball Sit Ups (behind head to in front) CAP off at 12 minutes (29:00) SCORE IS TOTAL TIME for both metcons!
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