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Saturday, March 18, 2017

18 March

Training (7a)

Station 1:
For Time:
110c/70c Ski
*3:33

Station 2: 
For Time:
40 Tire Flips + Burpee Jump Through
*Tire Flip, Burpee, Jump Through = 1
*3:56

Station 3: 
For Time:
300 Yard Shuttle Relay
*3:48

Station 4: 
For Time:
10-1
Shoulder to OHD
155/85
*2:05

Station 5: 
For Time: 
40-30-20-10/25-15-10-5
Assault Bike
*Every Switch Within Each Distance = 3 Over The Shoulder Heavy Slamballs (100/70)
*Person getting off bike must complete work before next person begins
*2:49

Station 6:
For Time:
100 Yards Straight Leg Crab On Sliders
*2:13

Station 7: 
2 Rounds Each For Time:
500m/425m Row
*Rowers must be set-up to countdown from 500m. 
*Scores are put in individually for each round. No penalty as long as they are both completed under the cap. 
*2:54

IF NEEDED, STATION 8:
For Time:
Torpedo Indoc
1-10 Ladder
Press
10-1
Lunges
*2:09

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