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Monday 1/22/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

3 rounds of

10 goblet squats, start at 1 kb heavier than you usually use and go up a KB each round.

10 RKBS, same pattern as Goblet squats.

10 ring rows, 2nd round 5-7 pullups, 3rd round the movement you will be doing for the wod.

Workout warmup:

Back squat, 5x7 starting at 65%. Add weight as you can, 3 min rest between sets.


10 min AMRAP

30 Double Unders

10 Power Cleans (115/75) RX+(135/95) 

10 Pullups, or 3 RMU, or 4 BMU, or 6 C2B


4 sets of 7 OH lunges with barbell. Start with manageable weight then increase weight each round. 


HSPU, 10 strict, 15 Extended, 30 kipping, flat. 

Earlier Event: January 21
Sunday Funday 1/21/2017
Later Event: January 23
Tuesday 1/23/2018