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Warmup at the Premier coaching event of the week! 

Warmup at the Premier coaching event of the week! 

Warmup: 5 Rounds of

5 Ring rows

10 dumbell bench or floor presses

15 air Squats

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Buy-in: 30 Hand release pushups ~ not for time

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Strength: 15 minutes to establish a heavy thruster

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WOD: "Jackie" 

1000 meter row

50 Thruster 45/33#

30 Pullups

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Sellout: Muscle up practice

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