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Month: November 2013

Aaron showing great wall-ball form in the final event of Legends of the Fall.
Aaron showing great wall-ball form in the final event of Legends of the Fall.

In partners, with only one working at a time:

Row 2K (split as needed, with 1K each recommended)

50 box jumps or step-ups (24/20 inches)

50 wall-balls (20/14 lb., 10/9 feet)

50 burpees

Skills

Snatch balance: heavy single

High hang snatch (with small dip, torso vertical): heavy single

Faster is better than heavier.

Dumbbell-Thruster Chest-to-Bar Fran

21-15-9

Dumbbell thrusters (50/35 lb.)

Chest-to-bar pull-ups