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Saturday 12/23/2017

Art

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

10 min alternating EMOM

7 barbell curls, use weight that makes it difficult to complete 6th and 7th reps.

7 Triceps extensions w/DB behind head.  Use weight that makes it difficult to complete 6th and 7th reps.

Workout:

Partner wod, 20 min AMRAP
Partner Row 400, each partner rows a 200 after every round. 
5 Power Clean & Jerks (115/75)
7 Box Jump Overs (24/20)
9 Toes-to-bars
* Both partners row a 200 then alternate each exercise w/partner (Partner 1 does C&J, Partner 2 does Box Jump Over, Partner 1 does T2B, etc.) One partner works at a time.
 

Earlier Event: December 22
Friday 12/22/20107
Later Event: December 24
Sunday 12/24/2017