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Sunday 12/24/2017

He's on his way!!!


500 m row or 400 m run


CS/Dynamic stretch

Workout warmup:

Coaches choice


1 minute for max reps at each station  
1 minute rest between stations
2 rounds

Ball Slams 30/20

Sand bag to shoulder, Blue/Red

DB Snatches

farmer’s carry (32/20) (24/16) 20' = 2 reps

rope climb 1 climb=4 reps

sandbag bear crawl drag 20' = 3 reps( drag bag between legs as you do bear crawl. Go to red line and back to other for 1 min. each length =3 reps.)

box jump

Assault bike for cal's

row for cal's


GHD situps

Start at any station, but stay in the order written. No more than 2 people per station.

Earlier Event: December 23
Saturday 12/23/2017
Later Event: December 26
Tuesday 12/26/2017