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23 July 2021

Warm-up: Coach’s Choice

Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3)

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: “Narf” For Time (12 Minute Cap)
9-15-21
Pull Ups
Thrusters (95/65)

Teen/Masters RX: 65/45

Stimulus/Focus: This workout should be a sprint. Try not to break the reps up into more than 2 sets each round. These two movements together are challenging on lungs and shoulders.

Cool Down: 50 Ab Mat Sit Ups

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