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Wednesday 10/18/2017



500 m row or 400 m run


CS/Dynamic Stretch

B warmup:

Separate into three groups, two rounds of:

1 min ground to overhead with plate. 25/15lb

1 min of lunges

1 min single arm RKB Swings, alternate arms every swing

Workout Warmup:

DU/Flutter kick Tabata:

Alternate 20 sec of DU's (or DU practice) and flutter kicks,  10 seconds of rest for 16 rounds(8 minutes)


10 min AMRAP
3 burpee box jump-overs
3 DB snatches 50/35lbs (each arm)
6 burpee box jump-overs
6 DB Snatches 50/35
9 burpee box jump-overs
9 DB Snatch....continue this pattern for 10 min.



On the two minutes for 8 rounds

1 hang squat snatch+1 squat snatch from ground+1 snatch balance


8 minutes to accumulate max reps of ring MU's

Earlier Event: October 17
Tuesday 10/17/2017
Later Event: October 19
Thursday 10/19/2017