Thursday – 041714

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The video is a little overdue, but congrats Ray!

Warm-up/Injury Prevention
3 rounds for quality:
200 meter run
10 Shoulder dislocates with PVC
8 Pull-up retractions
8 Wall squats
6 Bent over rows (95/63)

Workout of the Day
In 15 minutes:
1000m Row
then AMRAP
30 OHS (115/73)
30 CTB Pull-ups
30 Thrusters (115/73)

If you scale anything, it is one round for time or capped at 15 minutes.  If you can’t do pull-ups, you will sub with jumping pull-ups.

Post your scores to the Whiteboard.

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