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Chris T. Set a very fast 5K Ski time a few Fridays ago with a 19:09.


5 mins to Establish a Max Consecutive Double Unders
The Gym Record is 237.

1 Min Bottom of Squat Hold
1 Min Rack Stretch of rig (side)
1 Min Banded OH Stretch (side)
1 Min Kneeling Forearm Stretch

WOD – OBJ: Testing Day

Thruster “Nicole”
AMRAP 20 Mins
400 M Run
Max Rep Thrusters (until bar is put down then you run again)

Your score is total reps

Thruster Tips! https://www.youtube.com/watch?v=AqSuHN5ecc8

RX = 50% BW Guys/ 40% BW Ladies
FDN: Can use wallballs or Single KB Thrusters

10 Min Casual Row or Run & Free Stretch


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