15 September

Training (7a)

10M AMRAP STATIONS Station 1: 10M AMRAP: 80 OHS (95/65) 60 T2B 40 OVER THE BOX JUMPS (24/20) THRUSTERS 155/95 = 20 135/85 = 30 115/75 = 40 95/65 = 50 MAX CALS BIKE W/REMAINING TIME
*95 Cals Station 2: 10M AMRAP: 2K/1,750 ROW W/REMAINING TIME: COMPLATE AMRAP OF "CINDY" *SCORE IS ROUNDS AND REPS OF "CINDY" *BREAK UP AS DESIRED BETWEEN TEAM BUT MUST DO MOVEMENTS IN ORDER. *PULLUPS ARE C2B/CHIN OVER BAR *PUSHUPS ARE CLAPPING/REGULAR *SCALE PUSHUPS/PULLUPS TO 10 HEAVY SWINGS Station 3: 10M LADDER 4-8-12-16-20-24-28-32 CAL SKI OVER THE SHOULDER DBALL (100/75) BEAR HUG SQUATS W/HEAVY BALL (100/75) *BREAK UP AS NEEDED AS A TEAM
*20+14
*DP and Ryan 1. STAGGER GROUPS B/W STATIONS AS NEEDED. 2. REST 2M B/W STATIONS. 3. TEAMS OF 3 4. SCORED AS 3 SEPARATE EVENTS. (CALS/ROUNDS+REPS/ROUNDS+REPS) "CINDY" IS COMPLETED ROUNDS+ PARTIAL REPS LADDER IS REP ROUND COMPLETED + PARTIAL (24+45)

Bench
10@135
9@155
8@175
7@195
6@215
5@235
4@255
3@275
2@295
1@315