11 Sept 18

Deadlift (3RM with GREAT FORM ONLY!!! (20 mins to set))
YOU are responsible to pull infront of a coach if you want to go really heavy…if the coach is with someone else, WAIT your turn and flag them down
Metcon (Time)
15 min time cap:

21 Thrusters (95,65)
21 KBS (53,35)
400m Run
15 Thrusters
15 KBS
400m Run
9 Thrusters
9 KBS
400m Run

Extra Credit
Back Extensions (3×10)
100 Cals on AB (Time)
As fast as humanly possible

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