Crossfit Charlotte-Blog

Nov
29
Sunday WOD 151129
By Arcur Ahmad



temp-post-image

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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