Thursday

Metcon
Warm Up:
10 Down to 1
Jumping Jacks
Russian Twists

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Strength:

5 Rounds not for time:
5-10 Pullups/Ring Rows
(strict, weighted, kipping, anything)
15 Hollow Rocks
1/1 Turkish Get Up (any weight)

Do the hollow rocks and Turkish get ups in your box. Leave to do your pull ups, but alternate with people next to you so you aren’t all on pull ups at the same time.
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Metcon:
8 Rounds Of Tabata Each (not alternating)

Goblet Step Back Lunges (53/35)
Mountain Climbers
Alt. Single Leg V-Ups
Row/Bike/Double Unders/Some Other Cardio

No score. Just go hard.
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Cool Down:
800m or 1 mile light jog.