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Thrusters – Sprints – 1 Mile Run

By 10/23/2009No Comments

:startwod:

Warm Up

2 Rounds

Row 250 Meters

10 Burpees

Strength WOD

Thrusters 3 – 3 – 3

Speed WOD

Sprint 100 Yards x 5

(2 Minute rest between efforts)

Endurance WOD

Run 1 Mile for time

Core WOD

3 Rounds

10 Glute Ham Sit Ups

10 Back Extensions

:endwod:

Steven