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Saturday 9/29/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

With empty barbell

10 Romanian DL

10 bent over rows

10 alternating strict presses

10 good mornings

5 over head squats

3 snatch balances

5 hang power snatches

Workout warmup:

Sled relay, Teams of three or more.

7 min AMRAP, partners push sled to far side of turf and other partner returns sled to 3rd partner and repeat for 7 min.


Two rounds for time

Partner workout, one partner works at a time.

1200m Row

100 Air Squats

40 Power Snatches (95/65lb)

30 Push-up (hand release)

20 box jump overs (24"/20")

Earlier Event: September 28
Friday 9/28/2018
Later Event: September 30
Sunday Funday 9/30/2018