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Thursday 1/17/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout Warmup:

10 min Alternating EMOM

15 wall balls

10 T2B

Workout and Endurance:

5 three min Amraps, one minute rest between each.

3 Burpees

6 RKBS 32/24 KG

9 Ball Slam, 30/20

Start each AMRAP where you left off on previous one.

Lift and Skill:

Do a lift and skill you missed this week

Earlier Event: January 16
Wednesday 1/16/2019
Later Event: January 18
Friday 1/18/2019