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Friday 5/11/2018


500 m row or 400m run


CS/Dynamic stretch

B warmup: 3 rounds

10 front squats (empty bar)

10 strict presses, (empty bar)

10 lateral jumps over bar

5-10 perfect pushups

Workout warmup:

Bench Press:

5x5 starting at 75%, add weight if you can. 

2 min rest between sets


4 rounds for time:

10 Front Squats 115/75, RX+ 135/95, RX++ 155/115, yes 115 is RX+ for the ladies today

20 push-ups

400 m run or 500/400 m row


Dead lift

5x3 starting at 75% working up to a heavy triple. 


Three unbroken max sets of TTB on the 2 min. 

Earlier Event: May 10
Thursday 5/10/2018
Later Event: May 12
Saturday 5/12/2018