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Posted: 12/15/2016 in WOD
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Warm-up

Hip range of motion: coaches choice

Strength

10 minutes to find:

5 rep max back squat

*then decrease weight 30lb for a drop set of 5 reps

WOD

For time:

21-18-15-12

Unbroken thrusters 95/65

*all sets must be unbroken to count

*you must drop the bar after each set

Recovery 

5 minute slow assault bike ride

10 minute barbell quad rolling

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