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Saturday 141011


"I feel like I'm in time-out." - B-Rad during his 5k row. I'm sure others in the Peformance group will share his sentiment today.

Fitness

A. Skill work of your choice

+
"Fran"

21-15-9
Thrusters, 95/65
Pull-ups

Notes: Again, if you're going for a run at the record board, let your coach know before you start. Remember, the faster you go, the sooner the pain will be over.

Performance

Test 1 - 2k row
Test 2 - 1 attempt ME UB wall balls
Test 3 - 50-10 DU and burpees
Test 4 - 10min AMRAP box jumps step down
Test 5 - 800m run time trial
Test 6 - 5k row and burpees in 25 min



In 25 minutes:

5k Row
AMRAP burpees in remaining time

Notes:
- Workout score is burpees completed
- Also note 5k row time
- Jump to 19:15 in the above video...read about "the choice"
- Record results
- Good luck!!!

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