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Thursday 2/7/2016


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 partner pullovers

1500 m class row, same format as last week.

Workout Warmup:

10 min alternating EMOM

10 Tricep extensions, DB behind head, seated or standing.

5-10 reverse grip pullups. (chin-ups) strict.

Workout and Endurance:

3 rounds for time of:

25/20 Cal Row

20 Single-Arm DB or KB Push Press, 10 each arm. (50/35 lbs DB), (24/16kg kb)

15 V-ups

10 Burpees

Lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: February 6
Wednesday 2/6/2019
Later Event: February 8
Friday 2/8/2019