4RNFT
- 8 Tempo 5.0.1.1. Goblet Squats AHAP - men should be using no less than 24k for this, women no less than 16k. 5 count lower into squat, 1 count up. No rest in bottom. One second rest between reps.
- 16 (8L/8R) lunges. 2 count into lunge and explosive power up. AHAP - men should be using no less than 20k for this, women no less than 12k
- rest 2 min
3RFT
Teams of 2 switching every 5 reps
- 30 dips
- 50 weighted step ups (16k/12k)
- 100 sit ups
- 400 m team sprint
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post name and time to board
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