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Thursday 9/21/2017



500 m row or 400 m run


CS/ Dynamic stretch

B warmup:

Wall ball relay:

Partner up and line up on the outside turf with a wall ball. 20/14

1st ptnr runs with wall ball (20/16) to opposite side of turf and drops ball and does 10 air squats and returns. 2nd ptnr runs to WB and brings it back to starting line and does 10 air squats. Repeat this pattern doing 10 pushups, 10 V-ups, 10 lunges for each relay for 3 rounds.

Workout warmup:

10 min to work on two skills or a lift


100 Abmat Sit-ups
80 Air squats
60 push ups
40/35 Cal Row, 400 m run if not enough rowers.
20 KB snatches (24/16kg)

10 burpee pullups



2 rounds

50 ball slams
40 Air squats
30 push ups
400 m run
10 KB snatches (24/16kg)

5 burpee pullups


* every 3 min run a 150, if you are running a 400 instead of rowing then row a 150.

Lift and Skill:

Make up a lift or skill you missed this week. 


Earlier Event: September 20
Wednesday 9/20/2017
Later Event: September 22
Friday 9/22/2017