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Wednesday 6/3/19


Every 2 for 4 8 heal raised goblet squats Into 5 explosive squat jumps Then Amrap 4 for 3 A. 7 thrusters, 9 pull-ups, 11 burpee HT B. 5 thrusters, 7 pull-ups, 9 burpee HT C. 3 thrusters, 5 pull-ups, 7 burpee HT 


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“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr

“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca

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