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Thursday 3/1/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Partner Row, Tabata style for 1500 meters

Workout warmup:

10 minutes to setup your station,  warmup each movement, and work on a skill.


Open athletes: Three rounds, use 35/25lb dumbbells.

Everyone else: Four rounds

20 Ball Slams, 30/20

20 Alternating DB snatches 50/35

20 Weighted Lunges 50/35 DB. (front rack)


5 rounds of:

20 Wallballs 20/14

20 Alternating DB snatches 35/25

20 Weighted Lunges 35/25 DB. (front rack)

Lift and Skill:

Your choice, spend 10 minutes to work on at least two of your worst movements. 


Earlier Event: February 28
Wednesday 2/28/2018
Later Event: March 2
Friday 3/2/2018