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May 23, 2018

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Saturday: Teams of 3!

July 27, 2018

Jim and DuPree are getting married tomorrow! These two are such wonderful people, seriously probably the most friendly people I have ever met! We are so happy for them tying the knot and can't wait to celebrate their marriage tomorrow. So next time you see them in the gym make sure to congratulate them on their new title as Mr & Mrs Ashburn! 

 

With a team of 3 complete: 

With one person working at a time--

 

7 min AMRAP:

100/70 Cal Assault Bike  OPEN 80/50  FIT 70/40

Max Rep Thrusters 95/65 FIT 45/35

 

REST 3 MIN

 

7 min AMRAP

100/70 Cal ROW OPEN 80/50  FIT 70/40

Max Rep HSPU Progression: Box Progression or seated strict press

 

REST 3 MIN

 

7 min AMRAP

800m Run **you will all run this one at the same time, the first person to get back can start on the reps. If your run a 5+ min 800m, please scale to a 600m run

Max Rep Pull Ups Progression: Seated or Toenail pull ups, ring rows 

 

Your score is the reps you complete for each AMRAP, therefore you want to make sure you are scaling the calories accordingly. If you cannot turn over 10 cals in under a minute and try to do comp, then you'll end up only finishing the cals. Do the math :) 

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