Heavy and Fast

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Fast & HeavyIMG_3163IMG_3162
For time:
21 Dumbbell Thrusters
Run 400 meters
18 Dumbbell Thrusters
Run 400 meters
15 Dumbbell Thrusters
Run 400 meters

Strength Focus: 8 Rounds (16 Minutes) – EMOM, perform:
-Odd minute: 1x Snatch balance + 1x overhead squat (Work up to a max for the day)
-Even minute: 5x 1x toes to bar + 1x chest to bar pull up complex

*If you are efficient that this 1+1 complex, add in a bar muscle up after the chest to bar pull up.

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The ever consistent 5:30am Strength Crew making gains and setting the times of the day to chase!

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Cold and Dark? Doesn’t matter…the 6am crew still makes it happen!

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BIG SHOUT OUT to Lizzie for getting her first Pull ups during Office Hours. CONGRATS! Consistency and constantly working towards a goal paid off!

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