Oct 10, 2019
Warm up:
Run 400m
3 rounds
5 strict pull ups
10 air squats
5 burpees
Strength: strict, push press, push jerk
•build to heavy set, then move to next movement
WOD
15 min AMRAP
10 thrusters (30-95 lbs)
Run/row 200m
10 pull ups
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