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Friday 121207

6
Dec

Friday 121207

Strength/Skill:
Warm up:

AMRAP in 3 Minutes

  • Thrusters x 6
  • Rt. Foot Hop through Ladder
  • Push Ups x 10
  • Lt Foot Hop Through Ladder

Strength:

4 Sets: (1 Set Every 90 Seconds)

  • Thruster x 3
  • Rope Climb x 2 Pulls

Skill:

  • Rope Climb
WOD:
Benchmark Friday!!!Weekend Comp Athletes Perform 2 Rds NFT:

  • 1 Snatch
  • 2 OH Squat
  • 3 Pull Ups
  • 4 Shoulder to Overhead
  • 5 Burpee Box Jump
  • 6 KB Sumo Deadlift High Pull 70/55
  • 7 Toe To Bar
  • 8 Box Jump
  • 9 Wall Ball
Additional:
  • Mobility

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