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 WoD: "Burping Jackie"

Complete For Time:

1000m Row

50 Thrusters (Bar)

30 Burpees

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• Deceptively tough, go hard, go fast & tear your way through.
• Who can unbroken on the Thrusters??
• Scale as needed

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After Bash: Strength Accessory

A: Strict, Weighted Ring Dip 3-3-3-3

B: Dumbbell Box Step Up 6-6-6-6

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• Super-Set A & B.
• If adding weight isn't in the body yet go Bodyweight only.
• If using a band go for 5 reps per set.
• The DB Step up is 6 total reps, 3 per side.

Post time & accessory loads to Beyond The Whiteboard.

Just leaving this here...

Pic to follow Tuesday 18/10/16