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110428.Thursday.Day 4

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Day 4
Warm-up
virtual "Fran" (pvc, pvc virtual pull-ups)
5:00 foam roll
 
"Fran"
21-15-9
thrusters – 95# (65#)
pull-ups
 
or
 
CFG Open WOD 11.6
As many reps as possible in 7:00 of:
3 thrusters – 100# (65#)
3 chest to bar pull-ups
6 thrusters
6 ctb pull-ups
9 thrusters
9 ctb pull-ups
12 thrusters
12 ctb pull-ups
15 thrusters
15 ctb pull-ups
18…
18…
21…
21…
 
 
 
 
 001 002 009 006 010

 

 
 
 
 

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