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Monday 11/27/2017


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

150 m row sprint

3 rounds of:

10 squats

10 push ups

10 V-ups

Then 250m row sprint

Workout warmup:

Back squat, warm up to 70% then 4X7 0n the three min at 75%ish. 


3 rounds for time of:
400 meter run
15  KB clean and jerk right arm 24 kg (16 kg)
15  KB clean and jerk left arm 24 kg (16 kg)

Push press, 2 x3, then 2x2, then 1x1. Start at 70% add weight as you can. Make sure your dip is vertical. (do not lean forward at all during dip and drive).


Accumulate 150 DU's. Every time you break do one rope climb. 


Earlier Event: November 26
Sunday Funday 11/26/2017
Later Event: November 28
Tuesday 11/28/2017