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Thursday 12.20.2018

POSTED ON December 19, 2018

Thursday | 12.20.2018

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Warm Up:  
 
:15 Dead Hang
5 Push-up T
10 Lemon Squeeze
50ft Duck Walk 
 
x2-3 sets 
 
Foundation:   
 
A. EMOM 8min 
 
1st min 3-5 Bench Press
 
*Tempo @32×1
 
Metcon: 
 
RX (Level 1)  
 
9min AMRAP 
 
15 Thrusters 45lbs (men and women) 
7 Burpee Box Jump Overs 24/20
Intermediate (Level 2)  
 
9min AMRAP 
 
15 Thrusters 45/35
7 Burpee Box Jump Overs 20/16 
 
Beginner:
 
9min AMRAP  
 
15 Thrusters 35/15
7 Burpee Step Overs 24/20  
 
Cool Down: 
 
3 Rounds For Quality 
 
20 Russian Twists
:30 Side Plank L/R
1min Barefoot Bottom Squat Hold

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