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Sign Up for Throwdown by TOMORROW

"Hear Me Say"
5 Rounds
25 Wall Balls
400 Meter Run

TODAY RNG
Meet at Wayland Track 8:30a

"Coming in Hot"
With a 21 Minute Running Clock
Run Max Distance
*minutes 3, 9 + 15: do 50 sit ups
*minutes 6, 12 + 18: do 50 mountain climbers

TOMORROW: RNG is at the Wayland track

"Triwizard Cup...kinda"
4 Rounds
30/20 Calorie Bike
20 Toes to Bar
10 Thrusters
20 Overhead Lunges
Rest 2 Minutes

Clinic, RNG off site, Extra, Throwdown...

"Customs"
With a Partner
300-200-100 Double Unders
150-100-50 Sit Ups
75-50-25 Calorie Bike

"Title"
AMRAP 20
5 Hang Squat Cleans
10 Pistols
15 Toes to Bar

REMINDER: Teens 4-4:45p

"Rowing Tosh"
With a Partner
3 Rounds Each
250-500-750 Meter Row

Power Snatch + Hang Power Snatch
5 building sets

"The Best Part"
42-30-18 Medball GHD Sit Ups
21-15-9 Calorie Bike

TODAY: NO MASKS!!
TOMORROW: RNG 8:30a Meet at Callahan
MONDAY: Murph 7a + 9a

Front Squat 3x4
Building

"Masterpiece"
AMRAP 10
6 Front Squats (at 60% of the 3x4)
8 Calorie Bike
10 Toes to Bar

RNG is OFF SITE 3/30
Murph Mon 3/31

"95 South"
5 x AMRAP 3
200 Meter Run
Max Wall Balls
Rest 1 Minute

RNG is OFF SITE 3/30
Murph Mon 3/31

"Navigator"
AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Pull Ups+10 Push Ups