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Monday 10092023

Warmup


DYNAMIC WARM-UP | 6:00

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

100-m run

1 set:

10 plate ground-to-overheads

10 plate counterbalance squats

10 ring rows

200-m run

– Perform the 200-m in under 1:00.


STRENGTH

For load:

5-5-3-3-1-1:

Thruster

– Begin the first set of 5 around 60% of your best thruster and increase your loading across each set.– Take the barbell from a rack if it is available. If not, your first rep may be a squat clean from the floor.– Find a heavy single.


WOD

RX

For time:

50 pull-ups

400-m run

21 thrusters (65/95 lb)

800-m run

21 thrusters

400-m run

50 pull-ups

SCORE: 

TOTAL TIME


Level 2

For time:

25 pull-ups

400-m run

21 thrusters (55/75 lb)

400-m run

21 thrusters

400-m run

25 pull-ups

SCORE: 

TOTAL TIME


Level 3

For time:

25 banded pull-ups

200-m run

15 thrusters (35/45 lb)

400-m run

15 thrusters

200-m run

25 banded pull-ups

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Wow I thought Monday was open gym is it this class now

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