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Saturday 1/12/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Take 10 min to set up stations and warmup your pullups, Bench Press and DB Snatch.


As a Team of 2 complete AMRAP in 20 mins of:

400 m row, 200m each

20 Bench Press (135#/95#)

400 m row

20 Chest-to-bar Pull-ups, (30 chin-over if you CAN’T do C2B)

400m row

20 DB Snatches, (alternating) (50/35)

Alternate all reps of each exercise (one works while one rests)

Earlier Event: January 11
Friday 1/11/2019
Later Event: January 13
Sunday Funday 1/13/2019