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Thursday 12/13/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m partner row.

Workout Warmup:

10 min alternating EMOM

12 ball slams 30/20lb

10 Ring Rows, elevated feet on box jump

Workout and Endurance

5 Rounds

On the 4:00

9 Burpee Box Jumps (24/20) No step ups unless injured.

15 KB Swings, (24/16kg)

21/15 Cal row

Score is slowest round

Lift and skill:

Make up a lift and skill you missed this week

Earlier Event: December 12
Wednesday 12/12/2018
Later Event: December 14
Friday 12/14/2018