TBT: 2009

WOD

Bench Press-8-12reps @60%-65%
Barbell Curl-10 to Max Reps
Back Squat-8-12reps @65%-70%

x5-7rounds NFT:
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WOD

Even Minute: 3-Position Clean + Jerk @75% of C&J 1RM
Odd Minute: T2B-12

EMOM-20min: Even /Odd
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Suicide Sprint 4sets x4 stops (W/Partner for Rest)
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3-Position Clean

WOD

C2B Pull Up-7

Barbell Cluster-7(135#-M/95#-W)

x4 Rounds; Then;

Double Unders-100: Then;

400M Run

Wall Ball-12

x4 Rounds: For Time:

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Warm Up:

3 Position Clean @95#-M/65#-W

Burpee-5

EMOM 5min:

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GoRuck Train Up

The ladies completed their first GoRuck train up! 4 plus miles, 20+ pounds. Getting ready for GoRuck 2016. #ruckup #morningpt #crossfitseguin #goruck

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 6:29am PST