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Skill Work:

Pistol Conditioning

Pole assisted one-legged static hold

0:30 Right

0:30 Rest

0:30 Left

0:30 Rest

 

3 Rounds for quality

 

Then immediately into…

 

20 Straight legged lifts over kettlebell (10/side)

1:00 Rest

 

3 Rounds for quality

 

Conditioning:

Partner WOD

As many rounds and reps as possible* in 20:00 of the following:

 

10 Plate-facing burpees

10 Abmat sit-ups

10 Kettlebell swings (72/53)

 

For score and max calories

 

* Partner A completes full round of above while Partner B is rowing for max calories.  When Partner A completes full round, partners switch and Partner A continues the row for max calories while Partner B performs one round of the AMRAP. Partners continue in this fashion for 20:00.

 

 

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