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Thursday 8/2/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

Partner Burpees for 6 min. As a group alternate burpees with partner for 30 seconds, 30 seconds rest.

Workout warmup:

3 rounds

Max Sets of:

Strict Pullups, reverse grip

Strict Ring Dips

15 GHD Situps

Workout and Endurance:

Tabata, 20 seconds of work, 10 seconds of rest for 8 rounds per movement. One minute rest between each movement. Lowest rep count for each interval will be your score for that movement.

Wall balls

Sit ups, palms on the ground

Ball slams 30/20

Lunges, in place w/slamball in front rack

KB Snatches 20/12kg

Lift and skill:

make up a lift and skill you missed this week.

Earlier Event: August 1
Wednesday 8/1/2018
Later Event: August 3
Friday 8/3/2018