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URL:http://www.russianmix.com/events/viewevent/10089-lift-up-the-main-line/ 
DTSTART:20181117T090000
DTEND:20181117T140000
SUMMARY:Lift Up the Main Line
DESCRIPTION:cancer support programs to individuals and families since 2007. Their mission is to provide in-home, no-cost support to cancer patients and their families. They offer both in-home programs and out-of-home services to families dealing with cancer.
This event will be a partner event and will consist of the following workouts. See below for the workouts for competitve and novice divisions. 
SIGN UP BY 11/3 TO GUARANTEE T-SHIRT WITH REGISTRATION.
MALE/FEMALE PARTNERS
COMPETITIVE:
1. Back Squat 1 RM in 8 minutes. Your total score is the combined weight of the two max lifts.
2. Bench Press max reps @ 225/185/135 for Males and @155/125/95 for Females. Each partner will choose a weight out of 1 of the 3 options listed and complete as many reps as possible in one continuous set. Your score is your total reps x selected weight = total team workload.
3. Deadlift 5 RM in 8 minutes. Your total socre is the combined weight of the two max lifts. 
4A. 2 minute AMRAP: 
Max cal row
Max Russian KBS (53/35)
-Rest 2 minutes-
4B. 2 minute AMRAP:
Max burpees to target
Max Assault Bike Calories
*Partners rotate @60 seconds for each AMRAP.

NOVICE:
1. 1 minute AMRAP Goblet Squats. Males choose between 70# or 53# and Females choose between 35# or 26#. Your score is: your total reps x selected weight= total team workload.
2. Max push ups in 3 minutes.
3. Farmer carry partner relay in 6 minutes.
4A. 5 minute AMRAP of 10 KBS + 5 burpees
-Rest 2 minutes-
4B. 3k row for time (other partner holds plank)
LOCATION:OPEX Upper Main Line Fitness, 37 Industrial Boulevard, Paoli, PA, 19301
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