Warm Up: 800m Run

Strength: 4 x 12 each movement
Bent Over Dumbbell Rows
GHD Sit Ups

21-15-9-15-21 For Time:
Thrusters (75/55#)
Double Unders

"Stand for something...or nothing..."

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

nick cassar said...

Nick Cassar--

9 minutes with a 55lb bar

no other modifications

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