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JANUARY 19 2018


Friday: DL (acc) + Upper Gym EMOM + Mixed MAP (cycling, int)
A) DBL Overhand DL @ 11X1 tempo, 5x3 reps @ 80% of 1RM, rest 2-3 mins
B) 10 Min EMOM:
2 Min: 10 Unbroken Kipping HSPU (or AMRAP if can’t do 10 reps)
2 Min: 10 Unbroken C2B (kipping/butterfly)
2 Min: 10 Unbroken Kipping HSPU
2 Min: 10 Unbroken T2B
2 Min: 1 Rope Climb to 15’ every 30s
+
D) 5 rds
Complete @ 85-90% Effort:
10 P Sn @ 135/95lbs
10 Bar Facing Burpees
10 P C&J @ 135/95lbs
10 Lateral Burpee Over Bar
*each round ALL movements decrease by 2 reps until you complete 2 P Sn 2 BFB, 2 P C&J, 2 LBOB.

Earlier Event: January 18
JANUARY 18 2018
Later Event: January 20
JANUARY 20 2018