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Friday WOD 12.16.16

Level 1
3 Rounds For Time
20 Thrusters 75/55#
20 Box Jump Overs 24/20”
Rest 5 Minutes
3 Rounds For Time
20 Wall Ball Shots 20/14#
20 Box Jump Overs 24/20”
 
Level 2
20 Thrusters 95/65#
20 Box Jump Overs 30/24#
Rest 5 Minutes
3 Rounds For Time
20 Wall Ball Shots 30/20#
20 Box Jump Overs 30/24#
 
Optional Work
Best To Be Done Before Above Conditioning
Establish a 1 Rep Max Thruster (From Floor)
Then 15 Minutes E90 (10 Sets)
3 Thrusters @65-70% Of Above 1 RM
(Goal Here Is Efficiency of Movement, Not Maximal)

December 15, 2016 | WOD | 0

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