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Friday 2/16/2018

Modified Presidents Day schedule.
We will have a 5:30 am class replacing the 5 and 6 am.
The 6:30 PM class will be cancelled. The rest of the schedule will remain unchanged.
Saturdays O lift class is cancelled as well.


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds

10 KB thrusters

10 KBS

10 KB situps, extended arm

5-10 ring dips

Workout warmup:


On the two min. 

5x3 starting at 95/65 and working up to a heavy triple. 



Thrusters 95/65, RX+115/75

Box over Burpees


Bench press:

Sets of 5-5-3-3-3 starting at 75% and go for a heavy triple. 2-3 min rest between sets


HSPU 20 strict, stack plates if necessary, 20 extended kipping, 30 flat kipping.


Earlier Event: February 15
Thursday 2/15/2018
Later Event: February 17
Saturday 2/17/2018