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Teams can be coed or same sex as long as both members compete in the same division as a team. Both partners will do the run together, events will be completed in a relay style broken into increments listed, one partner hits their leg while other rests then switch. Green group will bike in same relay method for their 1/2mile each total of 2 miles
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Wild and crazyMildly spicyEasy on the knees
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RunoutsideRun 1/2 mile (around 2 buildings)Run 1/4 mile (around 1 building)Bike 1/2 mile total (1/4mile each once)
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Lunge/Cyclist Squatoutside35lb dbs for lunge 40ish yards /60lb kb x 100 cyclist squat (25x1) relay style20 for lunges/20lbx 100 (25x1e) relay styleDB step up /15lb x100 goblet squat (25x1e) relay style
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RunoutsdieRun 1/2 mileRun 1/4 mileRow 600m (300m each)
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Farmers (lanes in parking lot)outside245#(both go) 40ish yards on trap bar with Devil press x10 with 35lb DBs135# (both go) with burpeex10 both go 1x95# (both go)
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RunoutsideRun 1/2 mileRun 1/4 mileBike
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Wall ball +racks20lb wall ball x25e + 20 pull ups x1e10lb wall ball x25e + 10 consecutive box slams 10lb diff ball x1e10lb wall ball + 10 regular MB slams with 10# x1e
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RunoutsideRun 1/2 mileRun 1/4 mileRow 600m (300m each)
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JumpoutsideHvy rope x100 e (50ex2) + 8 burpee box jump overs5 box jumps + Regular rope x100e20 Plate overhead sit ups each with 15# +20 hanging knee raise each x2
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RunoutsideRun 1/2 mileRun 1/4 mileBike
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Rope pull/pushturf180#(2xe) on sled135# (2xe)115# (2xe)
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RunoutsideRun 1/2 mileRun 1/4 mileRow 600m (300m each)
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Skiergs1500m (3x250e)1200 (3x200e)600 (2x150e)
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RunoutsideRun 1/2 mileRun 1/4 mileBike
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