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Saturday 1/19/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

10 min to do:

5x3 Power Cleans working up to a heavy triple


20 min AMRAP with a partner

20 Burpee Pull-ups

Row 400m

20 Power Cleans (135#/95#)

Row 400m

20 RKBS, 32/24kg

400m row

*  Partition reps as necessary. One partner works at a time.

Earlier Event: January 18
Friday 1/18/2019
Later Event: January 20
Sunday Funday 1/20/2019