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Friday 1/19/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds with an empty bar

10 bent over rows

10 front squats

10 alternating presses

Workout warmup:

On your time do 5 sets of 3 front squats working up to your heaviest weight. 


Three 5 min. AMRAPS, 5 min rest between each. 
50 Double Under Buy-In, done before each AMRAP.
 1: 12 Front Squats (95/65), 150 m run
 2: 9 Front Squats (115/80), 150 m run
 3: 6 Front Squats (135/95), 150 m run

Score is total rounds plus additional reps. Start all AMRAPS with 50 DU's. Run counts for 5 reps. If you get out of the door before the 5 min expires and complete the run, it will count. 


Power cleans

10 min EMOM

1 PC starting at 75%, work up to a heave single


2 five min AMRAPS 5 min rest between. 

Ring MU's. If you can't do ring do bar, if you can't do bar do CTB.


Earlier Event: January 18
Thursday 1/18/2018
Later Event: January 20
Saturday 1/20/2018