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Saturday 7/15/2017


500 m row or run


Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

12 min emom:

1st min, alternate 5-10 Pull ups/ring dips

2nd min, alternate 150 m run/ DU's


Workout of the Day, July 10, 2017
Partner Cindy (Alternate Rounds of Cindy with partner)

5 Pull-ups
10 Push-ups
15 Air Squats
Alternate rounds for 20 minutes - the round should NOT be paced at all - Max out the round then rest while partner goes.

Earlier Event: July 14
Friday 7/14/2017
Later Event: July 16
Sunday Funday 7/16/2017