11th May 2013

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Warm up
Dynamic warm up
 
Skills
Thrusters
WOD – I
Heavy Thruster – from the rack
3-3-3-3-3
WOD -II
‘Jackie’
For time :
150 Double unders
50 Thrusters – 20/15 kg
30 Pull ups
(Cap time 10:00 minutes)
 
After bash

Full body stretch

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