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Thursday 9/20/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

3 rounds of

set of reverse grip pull ups

set of dips

15 V-ups or GHD sit ups

Workout warmup:

1500 m partner row, Tabata style.

Workout and Endurance

5 min AMRAP x 3. Three min rest between AMRAPS. Continue each AMRAP where you left off.

20 DB Snatches 50/35lb

20 Wall balls 20/14

20 Ball Slams 30/20

20 Sit ups palms on the ground

Lift and skill:

Make up a lift and skill you missed this week

Earlier Event: September 19
Wednesday 9/19/2018
Later Event: September 21
Friday 9/21/2018