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Saturday 10/20/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min alternating EMOM

35 DU’s

150 m run


20 min amrap

With a Partner

350 Meter Row

20 Dumbbell Snatches (50/35 lbs)

20 Ring Rows

Partner one rows then rests while Partner two rows, then Partner one will do DB Snatches while # 2 rests, when #1 finishes DBS then #2 will complete his or her snatches, continue this pattern for 20 min.

Earlier Event: October 18
Thursday 10/18/2018
Later Event: October 21
Sunday Funday 10/21/2018