Thursday, December 17th

Our New On-Rampers under the watchful eye! 

Warmup: 8 minutes of

100 meter row

5 strict pullups

10 oly bar thrusters

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Strength: Hang Squat Clean 1x5, 3x3, 2x2, 3x1

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WOD: Partner Open 13.4 ~ Teams of 2 - only 1 athlete in motion at a time

10 minute AMRAP of

Clean & Jerks 135/95#

Toes to Bar

*In Multiples of 3

Example - Round 1

3 Clean & Jerks

3 T2B

Round 2

6 Clean & Jerks

6 T2B..... Until time is called

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Sellout: 5 MU's

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Endurance: meet at ECC @ 6 am

10, 15, 20 minutes out and back

*This is to be done as one continuous run without rest