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Wednesday December 3, 2014


10 x 2 Back Squat 80% with 30-60 seconds rest between sets

General Fitness:
5x3 Back Squat @65% of 1RM

If you haven't maxed out on Back Squat do so. If you have then do the same as G.F.

Air Force WOD

For Time
20 Thrusters 95/65
20 Sumo Deadlift High Pull
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats

Every Minute you must stop where you are and perform 4 burpees

This wod should be sub 13 min. The challenge in this wod will be to keep picking up the bar. Choose the same weight you'd do for Fran.

3 x 10 Glute Ham Raise
3 x 20 GHD Sit Ups

Earlier Event: December 2
Tuesday December 2, 2014
Later Event: December 4
Thursday December 4, 2014