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Thursday 12/6/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers, each

50 partner burpees for time. All athletes will start at the same time alternating burpees for 50 total reps, 25 each.

Workout Warmup:

10 min alternating EMOM

5+ Strict Pull Ups

5+ Ring dips, kipping

Workout and Endurance:

5 Rounds:

1 Minute ball slams (30/20)

1 Minute Thrusters(45/35lb)Empty bar

1 Minute Calorie row

1 Minute Rest

Score is total reps performed.

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: December 5
Wednesday 12/5/2018
Later Event: December 7
Friday 12/7/2018