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Thursday 12.10.15

9
Dec

Thursday 12.10.15

box jumpGroup Warm Up
3 Rounds
25 Yard Duck Walk
10 Sprawls

Strength
On The Two Minutes (OT2M)
10 x 3 at 85% of 1 RM
Strict Press

WOD (Level 2 and 3)
10 Minute Time Cap
40 Box Jump Burpees (24/20)
100 Sit ups
40 Box Jump Burpees (24/20)

WOD (Level 1)
10 Minute Time Cap
30 Box Step Up Burpees (24/20)
50 Sit Ups
30 Box Step Up Burpees (24/20)

 

Olympic Lifting 6:30 pm

1) Every 1:30 for 9 Minutes
1 Snatch + 1 Snatch Balance + 1 OH Squat, increase weight as needed

2) Establish 3 RM Front Squat

3) AMRAP 9 – 5 Squat Clean Thrusters, 7 C2B Pull Ups, 9 Ring Dips

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