December 12, 2014
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Compass – Special Event
Warm-up starts @ 7:15pm
Metcon (AMRAP – Rounds and Reps)
10 min. Partner Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
One team member will complete an entire round before trading with their partner.
Metcon (4 Rounds for reps)
Four rounds for reps w/t a partner of:
Wall-ball Shots (Reps), 20/14#
Sumo deadlift high-pull (Reps), 75/55#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75/55#
Row (Calories)
1 minute at each station per round per partner, one partner works while the other rest.
