February 13, 2017
02.13.2017
Warm Up
400 Meter Run
PVC Shoulder Complex
3 Rounds:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Metcon (Time)
5 RFT
7 DB Squat Clean Thrusters | 35#
10 Pull-Ups
*12 Min Cap*
SC1: 25#
SC2: 15#
Banded or jumping pull-ups
February 23, 2023
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May 28, 2023
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