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Saturday 3/17/2018. O lift today with Erik

We will have O'lift today at 9:15 with Erik


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

3 rounds of:

10 ring rows

10 goblet squats

5-10 push ups

5-10 knee raises on rig

Workout Warmup:

10 min alternating EMOM:

3-5 back squats at workout weight

Bicep curls, maxish set (you pick, DB or empty bar.)


Partner Workout

20 min AMRAP

10 Back Squats (135/95)
10 Burpees
10 TTB or Knees to Elbows or GHD situps
100 m run

Partner 1 Completes 10 back squats then partner 2 completes 10, then burpees for P1 then burpees P2, and so on, for 25 minutes. Score is total rounds +reps completed

Lift: Erik will be coaching O lift today.


Earlier Event: March 16
Friday 3/16/2018