August 12, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up

B) 4 sets:
Pull ups x 8 @ 30X0
(Use any way to pull over bar, 3 second strict negative.)

C) 20 minutes EMOM:
Even minutes: 5 x Thrusters @ 75#/45#
Odd minute: 20 Double Unders

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