Run 800m
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METCON
Complete 5 rounds of the following for time:
30 Double Unders
20 Sledge Swings (10 per arm)
100m Sprint
15 Kb Swings 1.5pood
80m Sprint
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_q4m3U1DQcIizM9K12gOEffdI6Y_EGCp8MAfXYbKtUzsZAzOBw90QTum7D_7yl_YUpZ2ATFjhBElHD9QY79CFgmrqQ2jBKwynxFNg1WSxdDHAQPA-BwCXhrXj2N8AudtWCpRvhNIiMvg1/s320/550734_3905592355277_1143307618_3682395_745506694_n.jpg)
30m Hill Climb w/ Heavy bag
200m Sprint
My Time: 21:20 Rounds
Phil Diprima: 1.25 pood KB and sub DU with tuck jumps
Mark Langkos: 27:00 rx'd
Rob McPhee: Completed 3 Rounds and had to leave
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![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-NQJvcR26M6chYFKUYPejdSsvq7Vesp2dFJdEXSDy2o45K9E7N4U9Plb7XNLjWuPtO3vrPbtgzEQtNdykk-_mUcG_dVmSQ-Ea4CunXvy-7Mhb8hF0GJVaQaBn5epSH5PsCruUNU2a5sW2/s320/581309_3928364977554_1532592072_33285551_1266245691_n.jpg)
![](https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh5JIYZrPb9Pe0wi5VGIhaNPPrY3fFqHRLuZwlpg2POmAZaW4qbA1W_AX57Cr2-k4nvs58JJKqCc-rxB-iHzH9qYLqlWxDXBUi4-caCLm59G3nDhY1Cy7AlQbyy3T0aTniFduVztyc8-4m/s320/Mark+Langkos.jpg)
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