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Thursday 9/14/2017


500 m row or 400 m run


Dynamic stretch

B warmup:

1500 m partner row, Tabata style

Workout Warmup:

10 min of skills

Workout and Crossfit and Endurance:

For time:
400 Meter Run

50 Wall Ball Shots 20/14 (10'/9')

40 Weighted Lunges, OH with single DB. 50/35. Endurance does front rack hold.

30 DB snatches 50/35

20 Box jumps/step ups

Box jump push on turf, yellow to yellow and back.

400 Meter Run

Lift and Skill: 

Make up a lift and skill you missed this week.


Earlier Event: September 13
Wednesday 9/13/2017
Later Event: September 15
Friday 9/15/2017