Monday, October 21, 2013

Tuesday, 102213

Dec 7th - American Opens - it's coming!

A. Thruster - 1RM for day
B. Front Squat - EMOM climb by 10-20#, starting at 185/123 - approaching max, can take smaller jumps
C. AFAP
 10.8.6.4.2 Thrusters 135/93
 2.4.6.8.10 Muscle Ups (females. 2.4.5.6.7)

am or pm session - depending on athlete 
A. 
:30 on @90
:30 on @60
x 10 min on AD
Run 1 mile @80%
rest 5 min
:30 on @90
:30 on @60
x 10 min on Row

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