5 Sept

 Training Session (7a)

7M AMRAPS WITH A TEAM OF 3 STATION 1: PROWLER 1 LAP PROWLER PUSH (0-25-0) 6 DBALL OVER SHOULDER (100/75# BALL) (8-45s/2-45s+25s) 1. SCORED AS ROUNDS AND REPS. 1 LAP AND 6 CLEAN AND JERKS IS 1 ROUND. 1 REP PER YARD ON THE PROWLERS. STATION 2: SKI FOR DISTANCE EVERY 250M, ENTIRE TEAM MUST COMPLETE 8 SYNCHRO TNG SQUAT JUMPS TO TARGET. ANY BREAK IN SYNCHRO START BACK AT 0. 1. SCORE IS TOTAL METERS SKI'D IN 7M WINDOW STATION 3: 7M AMRAP LADDER: 2-4-6-8-10-12-14-16-18 HEAVY SWINGS SYNCHRO T2B (2 WORKING) *ANY BREAKS OR SWITCHES ON KBS OR T2B = -2 REPS 1. SCORE IS ROUNDS AND REPS COMPLETED. STATION 4: 12/8 CAL ROW 200M RUN 40 DU'S 1. SCORE IS ROUNDS + REPS 2. WHOLE TEAM RUNS 200M. CURB AND BACK. EVERYONE MUST BE BACK TO START DU'S 3. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS. 4. 2M TRANSITION B/W STATIONS.