Congrats to Nicole for kicking ass in the Elite group at the world police and fire championships!
Thursday 8/17/17
Cone drill
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Work to a heavy 3 rep high hang clean
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AMRAP 8 min:
8 Handstand pushups
8 Box jump overs (24/20)
8 Alt arm DB snatch
General fitness
Run 2 miles
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AMRAP 8 min:
8 Pushups
8 Step ups
8 Alt arm DB snatch
Noon class
EMOM 12 min:
2 High hang clean
*try to add each min
+
AMRAP 8 min:
8 Handstand pushups
8 Box jump overs (24/20)
8 Alt arm DB snatch
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Deadmans carries again for tomorrows team workout????
