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Thursday 6/14/2018



500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

Pool Muscles

4 rounds of

5+ strict reverse grip pullups

10+Strict Dips

15 GHD situps

Workout and Endurance

3 min AMRAP X4, 1 min rest between movements
Set1: Run 400m + Max Rep Perfect Ring Rows
Set2: Run 400m + Max Rep Perfect Pushups
Set3: Run 400m + Max Rep Wall Balls, 20/14
Set4: Run 400m + Max Rep Ball Slams 30/20

Score is total reps.

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: June 13
Wednesday 6/13/2018
Later Event: June 15
Friday 6/15/2018