9/5/18

Weightlifting
Thruster (3-Rep Heavy)
*From Ground
Metcon
Flash Flood
OPEN-PERFORMANCE
2 Rounds:
400 Meter Run
21 Thrusters (95/65)

FITNESS
(65/45)

If unable to run:
500/400 Meter Row
40/28 Cal Schwinn Bike
28/20 Cal Echo Bike

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