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Friday, 10/9/15

8
Oct

Friday, 10/9/15

“In the Trenches”

Complete for Time; (Teams of 2)

Buy in; 400m run (200m each)

12-9-6

OVH Squat (Performance;95/65) Dbl KB Front Squat (Fitness; 16/12kg*per hand)

Box Jump Overs (24/20″)

-then-

400m Farmers Walks (24/16kg) w/10 KB deadlifts for each partner at every 100m.

-then-

12-9-6

OVH Squat (Performance;95/65) Dbl KB Front Squat (Fitness; 16/12kg*per hand)

Box Jump Overs (24/20″)

Cash out; 400m Run (200m each)

Note from the Coach;

Starting with the buy in, each partner will run 200m (one at a time) when the last partner finishes, partner A will complete the rounds of 9’s then Partner B completes the round of 9’s, partner A completes the 7’s, then partner B does, continuing this partner till both have completed the 9-7-5. After that, partners will begin the farmer walk together w/1 pair of kettlebells. At every 100m both partners will complete 10 KB deadlifts before moving to the next 100m. When you return from the farmers walk you will begin the second round of 9-7-5 the same way you did the first time. Once the 9-7-5 is finished you will “Cash out” like the buy in with each partner running 200m (one at a time) with your score being the time when the last partner comes through the door.