11.30.13

Teams of 4

800m run (each person must carry a piece of the thruster set up)

200 thrusters (bar can not touch the ground)

200 pull ups ( bar must still be off the ground)

take apart the bar and repeat 800m run

We hope everyone had a great holiday!! Time to get back to work.. No more pie!!! See you Monday!!

We hope everyone had a great holiday!! Time to get back to work.. No more pie!!! See you Monday!!

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11.29.30

Technique: shoulder press

3.3.3.3

10 over the pull up bar wall balls

20 box jumps 24/20

30 hollow rocks

5rft

Nice shot KB!!

Nice shot KB!!

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11.28.13

in teams of 5:

30 min AMRAP

100m turkey trot (1 team member is carried in a tire and must eat pie each round)

20 Burpees per person

20 lunges per leg per person

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