130912 Warm up: 800 M Run PVC Disconnects 10 "Chan Style" Lunge - TopicsExpress

130912 Warm up: 800 M Run PVC Disconnects 10 "Chan Style" Lunge and twists 5,4,3,2,1 Hammy push ups 2 Rnds: 10 squats w/5 sec pause at bottom 15 abmat sit ups Skill: 15 min practice Kipping Pull ups WOD 12 min AMRAP 1 thruster (95/65) 1 T2B 3 Thrusters 3 T2B 6 thrusters 6 T2B 9 Thrusters 9 T2B 12 Thrusters 12 T2B 15Thrusters 15 T2B...and so on in increments of 3 until time runs out Core: 100 Ab mat sit ups

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