Sunday, October 8, 2017


Warm up: partner drills and plate pass relay 
Skill Focus: push/pull/carry
Teams of 3-5 complete AMRAP of 4 minutes at each station
50 meter Prowler push 
50 meter Object move (sand bag/2 kettlebells/bumper plate/slam ball) 
50 meter Sled drag
Team Tire flips
Cash out: 
Max 500m row+2 minutes rest+ 1 minute AMRAP burpees over rower

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