10 Year Anniversary Workout

Friday, August 9, 2019

In Teams of 4 ...

“Sycamore Slaughter”
10 Min Amrap of:

800m Partner Run
- Remaining time Max Reps Wall Balls (alt every 10 reps)
- Only one person working on Wall Balls at a time (Modify to Air Squats)
+
Transition Rest..
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“North East Negotiation”
10 Min Amrap of:

20 Burpees
20 Box Jumps Overs
20 KB Swings
- 2 Partners working on the same movement, but only one person working at a time
- athletes can negotiate who’s working on what movements
+
Transition Rest..
+
“East Industrial Immobilizer”
10 Min Amrap of:
21-15-9 of:

DB Push Press
Toes to Bar (Modify to Hanging Knee Raises or Sit Ups)
- each person completes 21 reps, 15 reps, and then 9 reps in relay style, then it starts all over at 21
 

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