03/22/17: DB Thrusters and Dubs
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WOD:
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Boot Camp:
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A.) 21/18/15/12/9/6/3...*
DB Thrusters (20's/10's)
*50 Doubles After Each Set of Thrusters
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) 21/18/15/12/9/6/3...*
DB Thrusters (50's/35's)
*50 Doubles After Each Set of Thrusters
B.) ROMWOD
Post results to SugarWOD!
Optional: EWOD/CoreWOD
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Heavy Program:
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A1.) DB Flys: 15
A2.) DB Hex Press: 15, 5x
B.) Close Grip Bench: 5 x 3 (3 Second Tempo Down, Explode Up)*
*Choose Weight That Allows Tempo To Be Maintained
C.) Parallel Bar Dips: Max Reps, Rest 3, 4X
D.) Shoulder Circuit: 3X
DB Reverse Fly x 15
DB Lateral Raise x 15
DB Front Raise x 15
E.) 1K Row Time Trial
Post results to SugarWOD!
Optional: EWOD/CoreWOD
