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Saturday September 30 2017

NEWS:

*Best of luck to Coach Matt and Coach Jenna as they compete in a Partner Competition, “Showdown at the Shore” in Cape May, NJ.

WOD:

In Teams of 2, 

20 Minute AMRAP:

50 Box Jump Overs #24/20

50 Thrusters #95/65

50 Calorie Row

50 Sumo Deadlift High Pulls #95/65

FORMAT:

  • 1 Barbell / 1 Rower / 1 Box per partnership
  • 1 weight choice for Thruster / SDLHP
  • You may break up reps as desired / it does not have to be an even split

SCALING:

  • Box Jump Over
    • Jump up / step over
    • Step up / step over
  • Thruster
    • Lighten load such that you can complete at least 10 reps at a time
    • If you cannot squat, perform Push Press
    • If you cannot Push Press, perform Front Squat
    • If needed, use Dumbbell
  • Sumo Deadlift High Pull
    • Lighten load such that you can complete at least 7 reps at a time
    • If needed, use Kettlebell
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