101007

Thursday

Warm Up:
800m run
15 pushups
15 sit ups
15 supermans
15 air squats
THEN: Burgener Warm Up

5 sets of:
3 High Hang Snatches + 3 overhead squats

WOD:
15-12-9
135lb/95lb Thrusters
45lb/30lb Weighted pull ups

For weighted pull ups, placing a 45lb dumbbell between the legs above crossed ankeles works great.

Pat Sherwood 5:52, Kim Malz 7:56 (95lb thruster, 32lb vest) Russ Malz 10:25
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