July 17th, 2017 – CrossFit DGA
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July 17th, 2017


Welcome back to the start of another awesome week, crew! The workout tomorrow is going to be a good one! If you completed this on 7/10/17, try to go a little heavier than you did that week on the thrusters. Also, you get a good bit of rest on the conditioning, so be sure to push yourself harder than you think you should!

A. Thruster 5 x 5 rest 2-3 min (Build to a tough 5, then do 5 x 5 of that tough weight)
B1. Strict Pullup w/ 5 sec hold @ top 4 x 4-5
B2. DB BP 4 x 5-7 @ 3010
400m run
rest 2 min x 5
**On sets 1 and 3 complete 15 burpee immediately after completion of 400
Rest 1:1 on those sets
2-3 sets
Bretzel 30 sec per side (get deeper with each breath)
Ostritch Walk 25′
Horse Walk 25′

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