August 30, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up

B) BCBD Team Event 1: (Teams of two, same sex)
Light Chipper:
Performed in a conga line, for time:
Run 400 m
20 One Arm Alternating KB Snatch 24 kg/16 kg
40 Alternating OH Lunges 45#/25#
20 Burpee’s onto a Plate (45# plate to jump onto)
40 KB Swings 24 kg/16 kg
20 Push Press 95#/65#

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