Saturday, August 17th

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Teams of 2: Partner 1: 40/30 Cal Row Partner 2: AMRAP C&J 115/75 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Snatch 115/75 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Wall Ball 20/14

The workout is to be done without rest. Each partner will row 3 times and perform 3 AMRAPs. The rower should be at about 75-80% effort, used to recover. Score is TOTAL REPS from AMRAP over the time taken to complete (i.e. 220 reps / 18:15)

Core: 3 Rounds 30s V-Ups/30s rest 30s Leg Raises / 30s rest 30s crunches / 30s rest

For Core – on the crunches slower with full contraction is better than fast and shallow reps. Make sure they pull their upper abs completely off the floor (they should be able to feel their abs separate at the top if they put their hands on their stomachs)