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Thursday 1/31/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m class row, split class in half. One rows for one waits. At 20 sec rower moves behind next rower. 20 sec of rowing 10 sec Continue rotating to next rower until all rowers read 1500 m.

Workout Warmup:

10 min alternating EMOM:

30 sec handstand hold, (sub toes on high box hold)

10 DB Hammer curls… you pick weight but make it hurt. Spring is around the corner.


For Time:


Double Unders

AbMat Sit-ups (palms on ground)

Directly into

10-15-20-25-30, of:

Kettlebell Swings (24/16kg)

Lunges, alternating, w/single KB (24/16kg) goblet squat hold

Lift and Skill:

Make up a lift and Skill you missed this week

Earlier Event: January 30
Wednesday 1/30/2019
Later Event: February 1
Friday 2/1/2019