November 18, 2012

11-19-2012

Warm Up: 400 M Row 
5 rounds, 3 Position Clean

Strength: 15 Minutes to establish a heavy squat clean max

WOD: 12 Minute AMRAP
100 M Run 
10 Thrusters (95/65)
10 Sit Ups

Group Times: 6,7,8,9 AM, Noon, 4,5,6 PM
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