9/10/16 – "Penny"

Group Warm up 
Group Mobility 

WOD ( Workout of the day ) 

"Penny"

0:00 – 15:00 Find a 2 rep max thruster from a rack. 

20:00 – ? "Jackie" for time 

1k row 

50 thruster (45lbs)

30 Pull ups 

30:00 – ?

12 Rounds for time:

12 Slamballs (40/20lb)

12 push ups 

*If you finish before the 45 minute mark, perform as many muscle ups as possible. 

*Score will be total weight successfully lifted for 2 and total working time for both workouts. 

 

 

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