Warm-up

Coaches Choice

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PERFORMANCE 20201010

For Time with a 35 Minute Cap (In Teams of 3–split any way):
450 Alternating Single Dumbbell Step-ups (50/35#)*
300 Wall-balls (20/14#)
150 Chest-to-Bar Pull-ups

You can modify the reps/order in any fashion to complete the work as fast as possible.

* Hold the dumbbell any way

Scoring: Time

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FITNESS 20201010

For Time with a 35 Minute Cap (In Teams of 3–split any way):
450 Alternating Box Step-ups
300 Wall-balls
150 Pull-ups or Ring Rows

You can modify the reps/order in any fashion to complete the work as fast as possible.

Scoring: Time

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At Home Workout

For Time:
150 Alternating Single Dumbbell Box Step-ups (Or Lunges)
100 Wall-balls (Or Air Squats)
50 Pull-ups (Or Ring Rows/Dumbbell Rows)

Split the work any way you see fit to finish as fast as possible.

Scoring: Time

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SATURDAY 20210123

January 22, 2021

FRIDAY 20210122

January 21, 2021

THURSDAY 20210121

January 20, 2021