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Training for Saturday, September 29th

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West Side Comp is on at 7:30 today! Workouts below 🙂

Every Saturday at 9:00 is Community Day!

Workout of the Day
With a Partner
For Time (3 Rounds Total)
21-15-9 Syncro Deadlifts 185/125
42-30-18 Calorie Bike (Non working partner in plank hold)
800m-400m-200m Run Together
*Partners can swap on and off the bike at any time

Comp Workouts
With a Partner
Frantasy Land
For Time
21-15-9
Thrusters 95/65
Pull Ups
15-12-9
Thrusters 115/85
C2B Pull Ups
12-9-6
Thrusters 135/95
Bar Muscle Ups
*Divide work any way with your partner

For Time
21-15-9 Deadlifts 315/225
42-30-18 Calorie Bike
*Divide work any way with your partner
*32-22-12 Calories for women, 37-26-15 Calories for mixed pair

For Time
21-15-9
KB Swings 70/53
Syncro Burpees
*partner 1 does 21, both partners burpee together, partner 2 does 21, both partners burpee together, and then down to 15…