Thruster 5-3-3-3-3-1-1-1-1-1

February 16, 2012	Beginner	Intermediate	Advanced
(5) Roll Out	Mid-Back Rock & Roll , Side Roll	Mid-Back Rock & Roll , Side Roll	Mid-Back Rock & Roll , Side Roll
(10) Warm Up	Bar Warm Up 2x 5 Reps of Each Deadlift Romain Deadlift Bent Over Row Hang Muscle Clean Front Squat Press Back Squat Good Morning Overhead Squat	Bar Warm Up 2x 5 Reps of Each Deadlift Romain Deadlift Bent Over Row Hang Muscle Clean Front Squat Press Back Squat Good Morning Overhead Squat	Bar Warm Up 2x 5 Reps of Each Deadlift Romain Deadlift Bent Over Row Hang Muscle Clean Front Squat Press Back Squat Good Morning Overhead Squat
(NA) Mobility
(10) Skill	Thurster	Thurster	Thurster
(30) WOD	Thruster 3×10	“Thruster” 5-3-3-3-3-1-1-1-1-1	“Thruster” 5-3-3-3-3-1-1-1-1-1
(NA) Cool Down

February 16, 2012	Beginner	Intermediate	Advanced
(5) Roll Out	Mid-Back Rock & Roll , Side Roll	Mid-Back Rock & Roll , Side Roll	Mid-Back Rock & Roll , Side Roll
(10) Warm Up	Bar Warm Up 2x 5 Reps of Each Deadlift Romain Deadlift Bent Over Row Hang Muscle Clean Front Squat Press Back Squat Good Morning Overhead Squat	Bar Warm Up 2x 5 Reps of Each Deadlift Romain Deadlift Bent Over Row Hang Muscle Clean Front Squat Press Back Squat Good Morning Overhead Squat	Bar Warm Up 2x 5 Reps of Each Deadlift Romain Deadlift Bent Over Row Hang Muscle Clean Front Squat Press Back Squat Good Morning Overhead Squat
(NA) Mobility
(10) Skill	Thurster	Thurster	Thurster
(30) WOD	Thruster 3×10	“Thruster” 5-3-3-3-3-1-1-1-1-1	“Thruster” 5-3-3-3-3-1-1-1-1-1
(NA) Cool Down

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