NOV 21st, 2018 OPEN PROGRAM

TRACK DAY IF WEATHER PERMITS 

2 MIN RUN ALL OUT REST 2 MIN X 4 

DOCUMENT DISTANCE COVERED THEN 

800 M RUN REST 3 MIN X 2 

SCALE WEATHER WITH ROW CHANGE 800 TO 1K ROW 

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EXTRA CREDIT STRENGTH WORK 

2 full snatch + 1 strict mu on the minute x 10 min ahap

bench press 5x5
standing single arm db press 5x5
bent over row 5x5