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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, July 31, 2013

Hay bale carry during the relay!

Fitness:
A. Run 1600M for time
B. 5 rounds for time:
2x gym length sled pull (135/90)
20x Wall ball (20/12lbs)
40x Double unders
Rest 1:00 minute between rounds

Health:
A. Run 1600M for time
B. 5 rounds not for time:
1x gym length sled pull (135/90)
10x Wall ball (20/14lbs)
20x Double unders OR Row/Airdyne 10 Calories
Rest 2:00 minute between rounds

Performance:
A. Run 1600M for time
B. 5 rounds for time:
2x gym length sled pull (180/135)
25x Wall ball (20/14lbs)
50x Double unders
Rest 1:00 minute between rounds

Coach’s tips

Part A is eight laps around the building for time which is 1600M.  If you have any issues with hips, knees or ankles you can also choose to sub rowing (2000M) or air dyne (max calories in 8 minutes).  For Part B, make sure that you are resting exactly 1 minute between rounds and aim to do these sets as unbroken as possible.  Choose a medicine ball and line height that helps you do this.  If you don’t have double unders you may do 3x single skips.

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