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CFBH 11.14

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STRENGTH: Thrusters (16 Mins)

A. Take 10 mins to find a 5RM thruster from the rack
*Try to go 2.5-5lbs+ heavier than last week

3×7@85-90% of “A”
(21 reps)

Partner Row Pyramid

With a partner you will both complete each meter set.
Your rest is the time it takes your partner to row their meters

Accessory Work
3 sets of
6 up dog to down dog
10-second hold each
10 Pallof press each side
30-second each arm OH banded stretch