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Thursday 2/22/2018


500 m row or 400 m run


CS/dynamic stretch

B warmup:

walking lunges, 40' (length of rig)

bear crawl, 40'

3 rounds

Workout warmup:

10 min alternating EMOM

1st min. One legged squats, (Pistols). Mods, squat to box, squat to a med ball, one leg down two legs up, with a band, holding on to rig. 

10 alternating reps

2nd. 30 DU's


3 rounds for time:

20 DB Snatches (alternating) 45/50

30 wall balls 20/14

40 DU's


4 rounds

10 burpee box jumps

20 DB Snatches 35/25

30 wall balls

400 m run

Lift and Skill:

Work on goats.

Earlier Event: February 21
Wednesday 2/21/2018