January 11, 2017 · 9:43 pm
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Thursday the 12th

thruster-open-wod-1

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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Filed under 3 Rounds, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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