Friday, 5-11-18

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Rope climbs for Jolly 51, wear appropriate shin protection. We can scale the rope climbs for anyone.

 

Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.

Spots left for the 10:30 am heat only.

We will be going to JC’s Saturday night , May 12th…Save the date!

Murph will be 5-26!!

Warm Up:
3rds at easy peace
10 Banded Pull Aparts
10 Banded Presses
10 BB Snatch Grip Push Press
:30 Narrow Grip PVC Pipe OHS Hold

E2MOM for 14 min
1 Snatch Balance + 3 OHS
Start @ 65% 1RM OHS and build to heavy complex

2 RFT:
40 GHD ( 50 sit-up)
50 Thruster 45/35
60 D/U 2:1

*15 min Cap *

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