Tomorrow's competition will feature x2 heats. First heat will be all female competitors followed by the male competitors after a 5 min interval.
SSG Galloway will start warm up's at appx 0630.
Agility focused with a 5 min overview of the exercises..
WOD "Hurricane Hell"
1K Row
25 Kettle Bell swings
800m row
50m farmers carry w/55lb KBs or water cans (full)
600m row
25 sumo deadlift high pull
400m row
300 single unders (jump rope)
200m row
1 lap around baseball field w 14/20lb medicine ball
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