Friday, September 20, 2013


IMG_0443 IMG_0445


Skill: pose running technique

Challenge: max unbroken thrusters 95/65#

WOD: Every 30 seconds for 3 minutes, rest 2 minutes: repeat for 3 working sets*: (3 MINUTES ON, 2 MINUTES OFF X 3)

1 gasser +1 thruster

* last working period is until failure
** if an athlete misses a rep, the next rep should be completed without the thruster, then resume the workout as Rx

Level 4: down-back, down-back,  135/95
Level 3: down-back, down-back,  115/75
Level 2: down-back, down-back, 95/65
Share the pain: down-back, down-back, 2 ball slams

SOGOFF: 30 total concentration curls

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