Friday. 1.22.16

MOB: Full body
WU: 5 Thrusters. 5 Pull-ups.
R: Movements

S: Thruster. 15:00 to a 1RM. (go out of the racks on the strength portion only)
C: “Fran”. 21-15-9 reps for time of:
Thruster 95/65
Pull-up

THIS WORKOUT HAS AN 8:00 CAP!

LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.

PWMOB: Full body rollout.

Chisel:
S: Find a 3RM DB or KB Thruster.
C: 21-15-9 reps for time of:
DB thruster 53/35 (one in each hand)
Pull-up

Advanced: None
Endurance: None

The Mar: 3 rounds of:
10 bedside sit to stands
10 doorway pushups

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