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thruster

MONDAY 14MAR16  1. 5’ JR 2. 2 RNFT: 	2ea kb/db thruster + windmill + ohs 	10 ext 2 hollow 	3 strict pull ups: 3" eccentric + pause @ top ea rep 	5 band around knee squat  3. OHS 5-5-5-5-5 (18’) 4. 21-15-9 (10’ time cap) 	thruster 95/65 	pull up

MONDAY 14MAR16

1. 5’ JR
2. 2 RNFT:
2ea kb/db thruster + windmill + ohs
10 ext 2 hollow
3 strict pull ups: 3" eccentric + pause @ top ea rep
5 band around knee squat
3. OHS 5-5-5-5-5 (18’)
4. 21-15-9 (10’ time cap)
thruster 95/65
pull up