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1st October 2014

Shoulder Press

3 reps of 5 sets EMOM @ 80% of One Rep Max

Air Force WOD

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work.WOD starts with burpees. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If “burpees” is called during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

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