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Wednesday 6/28/2017



500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 goblet squats

10 kb snatches

5 dips

5 strict pullups

Workout warmup:

10 min alternating EMOM of:

5 dead lifts, working up to heavier than workout weight.

150 m run


6 rounds for time, one minute rest between rounds
Run 150m
10 Deadlifts (155/115)
20 push jerks, 10 each arm. (24kg kb/16kg kb)

O lift:

Front Squat

5x3 starting at 75% working up to a heavy triple.


5 rounds of:

15 GHD sit ups

max set of dips on stationary bars

Earlier Event: June 26
Tuesday 6/27/2017
Later Event: June 29
Thursday 6/29/2017