5 Jan 19

Metcon (Time)
30 min time cap
Teams of 4

1 Person rows 1500M
1 Person completes 60 DB Push Jerks (50,35) (35,20)*
2 People work together to move weight 50′ in the following forms (crab walk, bear crawl, OH Walking Lunge, approved suggestion) (2-45#, 2-35#, 2-25#, 2-15#, 4-10#)

You switch when all task have been completed
The rower and thruster person go to moving weight, and vice versa
You must complete the following stations…row, thruster and the moving weight x 2

* Can sub ME HSPUs

Extra Credit
Shoulder Press (3×8 @70%)
Push Jerk (2×3 @58%, 2X3 @68%, 3×3 @78%)
Metcon (AMRAP – Reps)
Superset
3 Rounds

10 Powell Raises, each side
1-2 Reps of each of the Push Up Series
10 DB Bent over Rows, each side

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