Ecto Cooler

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CrossFit WOD –IMG_0262
“Ecto Cooler”
Teams of 2
AMRAP in 20 minutes:
30 Thrusters (115/80)
30 Box Jumps (20 in)
30 Kettlebell Swings (70/53)
30 Chest to Bar Pull-Ups
*Split Reps as Needed*

*****SEE COMP OPTION BELOW-GO ALONE FOR 3 ROUNDS


Strength WOD –IMG_0253

Seated DB Shoulder Press
5×5 climbing in weight
Comp Squad Extras
1. Strength
A. 10 RM Thruster
B. 5 RM Weighted Strict Pull upIMG_0250
C. 5 RM Thruster
D. 3 RM Weighted Strict Pull up
E. 3 RM Thruster
F. 1 RM Weighted Strict Pull up

2. Conditioning
3 RFT:
20 Thrusters, 115/80
20 Box Jumps, 24/20
20 KBS, 70/53
20 C2B Pull ups
IMG_0136 IMG_0091 IMG_0116
Look who’s back for a visit!!
IMG_0105 IMG_0108 IMG_0094 IMG_0095 IMG_0133 IMG_0103 IMG_0104 IMG_0142 IMG_0141 IMG_0139 IMG_0247 IMG_0248 IMG_0243 IMG_0258 IMG_0260 IMG_0213 IMG_0128 IMG_0127 IMG_0123 IMG_0122 IMG_0120

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