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Wednesday 5/16/2018


500 m row or 400 m run


CS/Dynamic Stretch

B warmup:

3 rounds of:

10 air squats

10 HR pushups

10 v-ups

Workout warmup:

10 min Alternating EMOM

Odd. 25 DU's

Even: 3 clusters working up in weight


12 min AMRAP

30 Double Unders
9 Push Press (95/65) RX+( 115/75)
12 Front Squats (95/65) RX+(115/75)

Use no more than RX+ weight, just go faster. All sets should be unbroken.


Sumo Dead lift

5-5-3-3-3, warm up to 65% then start at 70% adding weight as you can for a heavy triple. 


MU practice, you pick either ring or bar. 

10 min EMOM, max set of MU's for 30 sec. rest for remaining 30 sec. 

Earlier Event: May 15
Tuesday 5/15/2018
Later Event: May 17
Thursday 5/17/2018