Wednesday, December 23rd

Chris working hard with great form

Warmup: 3 Rounds of

2 laps around the room

2 rope climbs

10 burpee box jumps

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1 minute max rep thrusters 95/65#

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Strength: 15 minutes to establish a a working Thruster

*Working = heavy single

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"Angie"

For Time

100 Pullups

100 Pushups

100 Situps

100 Air Squats 

*Cannot move to another movement until all repetitions have been completed

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Sellout (optional) 

OTMx10 minutes

3 banded back squats

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4x5 Sotts Press ~ add load

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3-5 Muscle Ups