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180809

Thursday, August 9th

Warm-up:

2rds:

10x Cal Row/Ski Erg/Bike

15x Russian KB Swings

10x Goblet Squats

Conditioning:

Every 2:00 for 10:00:

15/12x Cal Row/Ski Erg/Bike

12x DB C&J (6e Arm) @ 50/35

9x Lateral DB Hop Burpees

Metcon:

5RFT:

50-40-30-20-10

Alt. Jumping Lunges (25e, 20e, 15e, etc.)

Russian KB Swings @ 53/35

15x Goblet Squats @ 53/35 (each round)

*L3: 70/53

*L1: 35/26 or less

Earlier Event: August 8
180808
Later Event: August 10
180810