07-16-14

A.

Group Joint Warm Up

400m Run

3rds NFT

15 Squats

10 Sit Ups

5 Ring V-Outs

 

B.

Capacity test, 3 rds

:20 on/ :40 off Power Cleans 95/65#

:20 on/ :40 off Push Press 95/65

 

C.

AMRAP 12 min

10 K2E

12 Thrusters 95/65

200m Run

 

D.

Cool Down

4 min Row at 70% w/feet out of straps

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