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Friday 6/22/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

250 m row

15 Bear Hugs on Crossover Symmetry, heavy band.

80 ft bear crawl

Sled push, up and back

15 push ups

Workout warmup:

Bench Press

Same pattern as last week, let's see if we can add 5+lbs to each set.

5@75%-4@80%- 3@90%-2@ 95%-1@100%, 2- 3 min rest between sets


3 rounds for time

21 Back Squats 135/95, RX+155/115

15 TTB

9 Box Jumps



On the two minutes for 5 rounds

1 PP+1 PJ+ 1SJ, start at 60% and add weight as you can


Pick two goats to work on for 10 minutes.

Earlier Event: June 21
Thursday 6/21/2018
Later Event: June 23
Saturday 6/23/2018