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  • Chris

Monday 21/12/15

STRENGTH (5/3/1 pgm)

Back Squat


"10 Day Partner Chrissy Challenge" WOD 8

0:00 - 4:00min

Max accumulated weight Squat Cleans

No more than 3 reps in a row.

Male/Female pairs may have a bar each.

Score is total weight

6:00 - 14:00min

One Partner Runs 1km

Other partner Runs 800m

A.M.R.A.P FRAN - Thrusters - 42.5/30kg - 35/25kg - 20/15kg

Pull ups - Purple Band Pull ups - Ring Rows

16:00 - 23:00min

One Partner Runs 800m

Other partner Runs 600m

A.M.R.A.P DIANE - Deadlifts - 102.5/70kg - 80/60kg - 60/45kg

Handstand Push ups - Hand Realease Push ups - Push ups (elbows beyong 90 degees)

25:00 - 31:00min

One partner runs 600m

Other partner Runs 400m

A.M.R.A.P ELIZABETH - Cleans - 60/40kg - 50/35kg - 40/30kg

Ring Dips - Bar Dips - Bench Dips

Break up the reps in each couplet between partners as needed

Partners may run together

Runs are a buy in for each couplet and do not score points

Score is total combined repetitions from the three couplets

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