“monday 12.23.13”

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Warm-up:

          dynamic + shoulder + squat mobility

Skill:

           thruster

Strength:

        back squat: 5x75%/3x85%/1+x95% (% is off 90%)

 

WOD:

         3 amrap

         10 pull-ups

         15 thrusters (100/65)

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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