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July 30, 2017


Every 3 Minutes for 12, 21 or 30 Minutes *

10 Thrusters 95/65 lb
200M Run

*complete each round for time

Workout notes: For this workout you will have a choice for your total level of volume.  Choose 4, 7 or 10 rounds of the thruster running couplet. Whatever level you choose make sure you can complete each round in under the time cap by scaling weight or distance on the run if needed. It’s not required during the workout but you should be able to hit a set of 10 with your weight while fresh.  Score your rounds yourselves and try to complete negative splits if possible. Use those first rounds as warm up and step on the gas in later rounds.

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