8 December 2015

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Warm-up:

Run to W. Alabama

10 Good Mornings

10 Ring Rows

10 Push Press w/ bar

x2

Stamina: 10 x 50m sprint EMOM for 10 Minutes (either cul de sac to Audley or Parking Lot)

WOD

“Jackie”

1000m row

50 Thrusters 45lb bar (for both men and women)

30 Pull ups

Cool Down:  50 Ab Mat Sit-ups, 20 Super Mans

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