10/19/15

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SWOD:

Overhead Squat

3-3-3

Overhead Squat Technique with CrossFit HQ Staff Pat Sherwood

WOD:

20 Minute AMRAP

100 Meter Weighted Run** (35/25)

20 Unanchored AbMat Sit-ups

Thrusters** (95/75)

**Use a kettle bell, dumb bell or weighted plate for the run. Thrusters ascend by 2 reps every round. Example: First round complete 2 thrusters, second round complete 4 thrusters, third round complete 6 thrusters, etc.

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