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Saturday 12/16/2017



500 m row or 400 m run


CS/Dynamic Stretch

B warmup:

Coaches choice

Workout Warmup:

1000 m row sprint with partner. Each partner rows 250 meter segment. 


In teams of two, complete the following for time:
100 Partnered Burpee Wall Ball Shots 20/14
(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
100 Partner pullovers (total with same wall ball)
100 Double-Unders (each)
100 DB Snatches (total)(50/35)



Earlier Event: December 15
Friday 12/15/2017
Later Event: December 17
Sunday Funday 12/17/2017