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10 September 2015


10 September 2015


Warm-up:  “Annie” 50-40-30-20-10 DUs and AbMat Sit-ups (10 Minute Cap)

Mobility, Stretch, Squat Therapy

Strength:  BackSquat 3X3 (15 Minutes)

Benchpress 3X5 (15 Minutes)

WOD:  With A Partner:

3 Rounds (each):

15 Thrusters (95/65)

15 Bar Facing Burpees

Partner A Performs 15 Thrusters and Bar Facing Burpees,

then Parter B Performs 15 Thrusters and Bar Facing Burpees

3 Rounds Each Until Done. Can not breakup work!  Must complete their

round before other partner does theirs.

Cool Down:  3X1:00 Wall Sits and 3X1:00 HS Holds


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