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Tuesday 29.8.17

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Melissa & Elli
OPEN & PERFORMANCE
“All Fours”
AMRAP 4
400 Meter Run
20/15 Calorie Bike
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (95/65)
rest 4 minutes
AMRAP 4
400 Meter Run
10/7 Calorie Bike
Max Power Snatches (115/80)
FITNESS
“All Fours”
AMRAP 4
400 Meter Run
20/15 Calorie Bike
Max Power Snatches (65/45)
rest 4 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (75/55)
rest 4 minutes
AMRAP 4
400 Meter Run
10/7 Calorie Bike
Max Power Snatches (95/65)

Sunday 27.8.17

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Beatriz …”B”

OPEN – PERFORMANCE – FITNESS
“Tin Man”
50 AbMat Sit-Ups, 25 Calorie Bike, 200m Prowler
40 AbMat Sit-Ups, 20 Calorie Bike, 200m Prowler
30 AbMat Sit-Ups, 15 Calorie Bike, 200m Prowler
20 AbMat Sit-Ups, 10 Calorie Bike, 200m Prowler
10 AbMat Sit-Ups, 5 Calorie Bike, 200m Prowler

Saturday 26.8.17

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OPENPERFORMANCEFITNESS
“Winter is Coming”
Teams of 3:
400 Meter Run, 150 Wallballs (20/14)
400 Meter Run, 105 Deadlifts (185/115)
400 Meter Run, 60 Burpee Box Jump Overs (24/20)
400 Meter Run, 105 Deadlifts (185/115)
400 Meter Run, 150 Wallballs (20/14)

Athletes will run togther. Sub Row for run, 500 meter row.