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10-17-09

How skill level testing will work:

Thais and Kim kill it!

Come in, WARM-UP, and complete as many of the skills as you desire during the allotted time.  You must have a coach observe and initial next to your score.

Skill Level Testing by Category

Met-con

Run

400m

600m

800m

Row

500m

800m

Gymnastics

Knees to chest

Ring dips

Push-up

Sit-up

Static hang

Pull ups

Air squats

Handstand hold

KTE

Weights

Dead lift

Squat

Power clean

Shoulder press

Thruster

WOD

2RFT

600 m Run

21 Cobras

21 MB Clean to wall chest pass

Endurance: 20 seconds work : 10 Seconds rest until complete

Do 20 :10 x Distance Until Completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period.

Swim: 800m

Bike: 5 miles

Run: 2 miles

C2: 3K

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