December 13, 2016

December 13, 2016

dynamic :

partner warmup of :

30-20-10 of :

a) pass thru

b) situps

c) empty bb thrusters

d) eye level kb swings


mobility :

a) lat band stretch

b) shoulder distraction


strength

clean x 2 + shoulder to overhead x 1 - 5 wu + 15 minute emom. build.


partner wod 

for time :

100 thrusters (95/65)


notes :

- partner b must be hanging on rig for any thruster reps to count. if they drop any reps performed by partner will not count.

- partition as desired. 

- scale weight if needed.

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