06242017

CROSSFIT

A.  Close grip bench press, build to a max

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Teams of two: (one working at a time) 

2 Rounds:

40 Thrusters 115#/75#

40 Otb burpees 

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B.  T raises, 8-10x3; rest 1 min

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ENDURANCE

5k- Run 5 min@5k pace, run 5 min easyx3

Biathlon- Row 3k, Run 2 miles

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SPORT

A. Seated Single Arm DB Press @2121 - 3x10-12 - rest 1 min b/w sides

B. Type Writer Pull Up - 1 rep is moving in each direction and then back to the center - Accumulate 30 reps NFT

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For Time

30 Back Squats @225/155

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10 Rounds

10 BJ @30/24

10 STO @135/95

rest 1:00

rest to full recovery b/w 5/6