08/12/15

Justin has spoken. Mini goruck wod is this Thursday. Start time is 1700 hours. Finish time is unknown. Meet at the gym with a back pack or ruck sack, preferably with weight. 20# for girls, 30# for guys.

Fitness
A) Thrusters from rack
2 reps every 90 seconds x 15
B) 5x
20 air squats
15 box overs
10 push press, 75/55

Performance
A) Frog complex
1 set every 90 seconds x 15
B) 5x
20 air squars
15 box overs
10 push press, 115/75

Black Belt
A) Frog complex
1 set every 90 seconds x 15
B) AMRAP 20
3 muscle ups
5 push jerks, 185/125
70 double unders

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