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Thursday 150305 Four at Max Effort and Gymnastix

Getting together last Thursday at 5pm to watch Rich and Matt do 15.1/15.1a was a good time.  So let’s do it again tonight- with Emily and Michele-top finishers in last year’s CrossFit Games- battling it out in Austin, TX. Come to the 4pm and stick around to stretch out and watch or do the reverse… get inspired watching the competition and stay for the 6pm WOD!

lkjh

Thursday 6, 7, 9am, 4 and 6pm WODs.  Open Announcement at 5pm
Four rounds, each for max effort (fast but NOT timed) of:
10 DB thrusters (40/25#)
Sled push 2x15m (135/90#)
3 max effort board jumps
Rest, mobilize, cheer and then repeat
-then-
10 minutes of Quality movement through:
20 hollow rocks, L-sit hold (from rings or parallettes), parallette flow rounds
Thursday fundamentals- version of regular WOD today.

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