Wed, 110916

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335# PR for Jon Jon
A. Thruster – 3RM

B. “Angie”

100 pull-ups 

100 push-ups

100 abmat sit-ups

100 air squats 
Rest / recover
C. Assistance Work 

1. Death by complex of; 5 burpees 3 hspu. 5/6 5/9 5/12 etc – kipping hspu and they increase by 3 each rounds. Burpees stay at 5

2. Rest no more than 5 min. And go into, belly to wall strict hspu work 3-5 rep here x 4-5 sets

3. DB sa row 6-8 reps x 4-5 sets each side – pause at top each rep 

4. 4 x 15 weighted ghd sit-ups