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170722

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Warm up - Coach's Choice Skill/Strength - 4 Rounds: 0:20 Hollow Rock/0:10 Rest 4 Rounds: 0:20 Arch Rock/0:10 Rest MetCon - "Team" In teams of 3: Minutes 0-10:00 Partner 1: 300m Run Partner 2: AMRAP Wall Balls (20/14lbs) Partner 3: AMRAP Russian Kettlebell Swings (53/35lbs) Minutes 10:01-20:00 Partner 1: 300m…

170721

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Warm up - Coach's Choice Skill/Strength - Review MetCon movements MetCon - "Brighter than a Diamond" Complete the following in any order/rep scheme desired, for time: 300′ Walking Lunge 75 Manmakers (30/15lbs) 3:00 Side Plank (each side) 1200m Run Training Intent - Today is going to be a long one.…