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Tuesday 9/12/2017



500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 slam ball squats

10 slam balls

10 sit ups, pullover style w/slam ball

Workout warmup:

10 min EMOM:

Complex of, 1 PC- 1 FS- 1 Jerk on each minute working up to your workout weight.

for Min 10 do 3 PC, 3 FS, 3 Jerks of your workout weight.


Macho Man

20 min EMOM:

On each minute perform:

3 Power Cleans, 3 Front Squats, 3 Push Jerks, RX (115/75) RX+ (135/95) RX++ (155/105)

This should be very difficult to complete. If you can't get all your reps at your start weight for each minute, skip a minute and lower the weight so you can finish the 20 min. EMOM.

Your score is the weight you started with and minutes completed with that weight.

Endurance WOD:

800m run

10 pullups

20 burpee box step ups

30 slam balls

40 walking lunges with slam ball

30 slam balls

20 burpee box step ups

10 pull ups

800m run


EMOM for 20 minutes of:
2 split jerks
start at 65%,   Focus on form and speed.


15 GHD sit ups

10 heavy wall balls 30/20

5 rounds

Earlier Event: September 11
Monday 9/11/2017
Later Event: September 13
Wednesday 9/13/2017