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WOD: 2rds

200m run

21 thrusters and burpees

400m run

15 thrusters and burpees

800m run

9 thrusters and burpees

Thrusters: (95/65) every time you put the bar down you need to do a 400m run. Use DBs or odd object for thrusters.

After: 50 burpee box jumps or burpee step ups if you don’t have a box.

Warmup: 3rds

200m run

5 front squats (barbell or light DBs)

10 push ups

Mobility: chest, overhead wall, couch, wrist


zoom at 8am.

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when