by Manolo | January 11, 2017 · 9:43 pm

Thursday the 12th

I.
Mobility: Quads!
THEN
3 Rounds
:30s HS Hold
13 Jumping Squats

II.
Find a new 5RM Back Squat

III.
5 Rounds
08 Cal. Row
08 Push Jerks 135/95#
:30s Rest

IV.
“JT”
21-15-9
Handstand Push-Ups
Ring Dips
Push-Ups

V.
5 Rounds
10 Burpees
4 UB* Thrusters (115/85#)

*each break equals a 100m run after WOD

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CrossFit Government Island is a CrossFit military affiliate located at the MWR Gym (multi-purpose room) on Coast Guard Island, Alameda, CA, USA. We provide access to workout equipment and guidance from CrossFit certified trainers. Card holding uniform service members/dependents (eighteen years or older) are eligible for affiliate membership.
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