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Duke City Conquest Competitors  

Day one!

WOD 1

Ginger and Spice (Jen and Ivonne) – 8am

Nice Butts (Meredith and Jackie) – 8:15am

Old, Bald and JACKED (Nick and Michael) – 11am

Coach Lorenzo – 11:30

Jacquaan – 11 or 11:30

WOD 2

Ginger and Spice (Jen and Ivonne) – 12:25pm Tentatively 

Nice Butts (Meredith and Jackie) – 12:40pm

Old, Bald and JACKED (Nick and Michael) -3:20pm

Coach Lorenzo  – 3:50pm

Jacquaan  – 3:35 or 3:50pm

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Workout

Partner

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Sprint row 1400 M
50 Toes to bar
40 burpees
30 Sandbag cleans 100/60
40 Burpees
50 Toes to bar
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Sprint row 1400 M
*Toes to bar can only be performed while sandbag is held at chest height.


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Run 400m

21-15-9
AKS
Goblet Squat
Ring Row or Jumping Pull-ups


Run 400m


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10th Planet Jiu Jitsu Santa Fe

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