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Saturday 3/10/2018


500 m row


CS/Dynamic stretch

B warmup:

Coaches choice

Workout warmup:

Sumo Dead Lift:

5x5 on the 2 min. warm up to 70% then begin the working sets. Add weight as you can going for a heavy 5 rep max for the day. 


Partner wod:
20 min Amrap

Partner 1: 3 rds of ” Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats

Partner 2: Max Cal. row.
* When Partner 1 completes 3 rds then they switch and Partner 2 completes 3 rds while Partner 1 does Max Cal. row.

Two scores, Rounds and total calories.



Earlier Event: March 9
Friday 3/9/2018