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Workout: Nov. 22, 2011

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Pick Yer Poison

The goal is to amass as many points as possible in 20 minutes.

Athletes can select any activities in any order but must finish all reps before moving on to another activity. Athletes should select activities based on strategy, their own strengths (or weaknesses!), fatigue and availability of equipment.

You can only do each activity once, except for overhead lunges, which you can do a second time in the last minute only, where each set of 10 lunges is worth 1 point.

20 overhead lunges (45/25 lb.) – 2 points

20 wall walks – 8 points (20 modified wall walks – 4 points)

45 thrusters (95/65) – 8 points (45/33) – 4 points

75 burpees – 14 points

50 pull-ups or ring rows – 4 points (C2B – 6 points)

200 double-unders or 400 singles – 4 points

50 box jumps (any box) – 4 points

Row 1K – 5 points

40 bar or bench dips – 4 points

50 toes-to-bars – 6 points

20 handstand push-ups – 8 points

50 push-ups – 4 points

50 kettlebell swings (25-lb. minimum for women, 35-lb. minimum for men) – 4 points

Muscle-ups (men) – 10 = 10 points

Muscle-ups (women) – 1 rep = 4 points (max 16 points)

120 air squats – 6 points

Scoresheets will be provided.

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