Oct 11, 20191 min read

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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