Sunday Funday 20200726

Top Tier Columbia – Adult/ Teenager Fitness

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Metcon (Time)

For Time (with a Partner):

Cash-In: 1,943 meter Row

100 Wall Ball Shots (20/14 lb)

90 Deadlifts (135/95 lb)

80 Hand Release Push-Ups

70 Box Jumps (24/20 in)

60 Toes-to-Bars

50 Burpees

40 Power Cleans (135/95 lb)

30 Push Presses (135/95 lb)

20 Weighted Lunges (20/14 lb)

10 Thrusters (135/95 lb)

Cash-Out: 1,967 Row

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Only one athlete can work at a time.

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This hero workout is dedicated to SP5 Joseph C. Lupo, US Army, who was killed in action during the Vietnam war on August 26, 1967, when the medic truck he was in struck a 500lb enemy booby trap. He was born on May 18, 1943.

Metcon (Time)

For Time (with a Partner):

1944 meter Row

60 Pull-Ups

300 meter Run

6 x 50 meter Alternating Sled Drags

300 meter Run

60 Weighted Push-Ups

300 meter Run

60 Kettlebell Swings (1.5 Pood)

300 meter Run

60 Thrusters (45/35 lb)

300 meter Run

60 Man-on-Fire Burpees

300 meter Run

Both Partner wear a vest (20/15)

Each partner group will carry their kettlebell everywhere. The non-working partner will hold the kettlebell off the ground while the other partner works.

Both Partners run together.

One Partner Sled Drags at a time.

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