Crossfit Charlotte-Blog

Nov
29
Sunday WOD 151129
By Arcur Ahmad

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Joe Sr. back town saying hello to the gang.

Happy Birthday Shane!

Thruster Progression Warm Up

Set 1

5 Front Squat, Singles
5 Front Squat, in sequence
5 Push Press

Set 2

5 Thrusters, Singles
5 Thrusters, in sequence

Set 3

Find working load

WOD

5 Rounds of:

10 Chest to bar pull-ups
Run 400 meters
10 Thrusters, 95/65#

Rx+
5 Muscle-ups for chest 2 bars.

135/95# thruster

Mobility/Stretch


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