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Thursday 4/4/2019


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

50 Partner Pullovers

Workout Warmup:

10 min alternating EMOM

7 Devils Press

max set of ring dips, scale to fixed bars if you cant do ring.

Workout and Endurance:

18 min AMRAP

150 run

20 ball slams

100 m Farmers carry/Waiters walk, switch at 50 m. One KB 24/16kg

20 wall balls

20 RKBS 24/16kg

Lift and Skill:

Make up a lift and skill you

Earlier Event: April 3
Wednesday 4/3/2019
Later Event: April 5
Friday 4/5/2019