8:30am crew will be hitting it - End time needs to be around 10:15 so plan on having the clock started and working out by 9:15am, I will likely get there a touch earlier to begin my warm-up as today was not sufficient.
1) 0:00-15:00 (Super Fun):
Bracketed Tournament - To be created ahead of time -
Head-to-head against a partner complete:
1 Length down Sandbag Walking Lunge (Both Shoulders)
1 Length back Sled Push with both bags on sled
Everyone will go through at least 3-4 times, only one will be crowned the champion.
2) 15:00-35:00 (Very Fun):
GWB Practice:
EMOM15:
Squat Clean Thruster
Mins 1-5 - 3 Reps as 1 SCThruster + 2 Thrusters
Mins 6-10 - 2 Reps as 1 SC Thruster + 1 Thruster (not back to ground each time)
Mins 11-15 - 1 Reps
*Achieving max weight at the end of the 1 Rep is the goal, rest is movement prep*
3) 35:00-55:00 (Zero Fun Sir):
20Min AmRap:
15 Burpee Strict Pull-Ups
30 Russian KBS (70/53)
45 Wall-Balls
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