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Saturday 3/24/2018

We will have O lift with EA today


500 m row or 400 m run


CS/dynamic stretch

B warmup:

80' waiters walk with heavy KB, length of rig and back.

40' bear crawl, length of rig.

30 jumping jacks

20 Air Squats

10 pushups

5 Strict Pullups

5 Strict ring dips

400 m run

Workout warmup:

10 min Alternating EMOM

1st min. 5 DL, warmup to 50% then start your sets of 5. Add weight as you can.

2nd min. 150 m row


22 min AMRAP

With a partner
9 Deadlifts (185/135)
12 Hand Release Push-Ups
150m row or run if warm enough
Alternate each individual movement with your partner. Touch and go DL, no drop from top. P1 does DL then P2 does push ups p1 runs or rows and so on for 22 min.

9:15 O lift with EA

Earlier Event: March 23
Friday 3/23/2018
Later Event: March 25
Sunday Funday 3/25/2018