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Shaggin’ Wagon

Synergy Fitness – Functional Training: Tu/Th/Sat

Mobility

Hips

Skill Warm Up

For 10 minutes perform 1 right hand Turkish Get up, 1 left hand, then a small set of hollow rocks 5 – 10 reps OR a 20sec Hollow Hold.

Plan on doing 2-4 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a 17 minute running clock

1000m row, 1 min rest

then max rounds of:

12 bar facing burpees

10 front squats (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

Chest-to-bar pull-ups (Performance: 8 / Athletic: 6* / Health: 6 ring rows)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:

4 – 7 rounds.

Rx Plus: 155/105 bar and 6/4 bar muscle ups instead of pull ups
Coaching Tips:

Go hard on the row and log it as its own benchmark. One minute is not much rest after an all out 1000m, so expect the first round to feel pretty tough.

Pace this first round a bit to get a bit of recovery, and then accelerate once you know how your body is doing. Avoid crushing yourself on the burpees so that you can do the front squats unbroken or in as few sets a possible.

1000m Row (Time)

Max Effort 1000m Row
Log your 1k time from above

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