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Friday 9/29/2017

Outdoor winter ands ski apparel sale Saturday for Bladium Peeps!

50% off or more. Outdoor Research and Osprey Packs.

1st come 1st serve.


500 m row or 400 m run


CS/Dynamic stretch

B Warmup:

3 rounds of

10 KB Snatches

10 Goblet Squats

5 dips

Workout warmup:

15 minutes complete:

Bench Press, 5 sets of 3, working up to a heavy triple. 

Warm up bench to 75%, then start your 1st set at 80%ish


4 rounds for time

10 Clean and jerks, 115/75, RX+ 135/95, RX++ 155/105

400 m run. (row 500/400m if inclement weather)


OH Squat

5x3 starting at 70%. Add weight as you can for a heavy triple. 


5 rounds of

2 rope climbs

15 GHD back extensions

Earlier Event: September 28
Thursday 9/28/2017
Later Event: September 30
Saturday 9/30/2017