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Wednesday 11/19/14

18
Nov

Wednesday 11/19/14

It’s that time of year again!

Participate in the Tampa Bay Times Turkey Trot with Blackbeard! We will be doing the 5K Wing Ding at 7 AM on Thanksgiving Day, 11/27.

Registration is $18 & proceeds benefit local charities!

Details of where/when we will meet to follow!

 

SKILL

Muscle-up progression

 

MET CON

“ECC online qualifier week 3″

20 minute AMRAP of:

50 Wall balls 20/14#

50 Double-unders

40 Box jumps 24″/20”

40 Toes-to-bar

30 Chest-to-bar pull-ups

30 Bar-facing burpees

20 Cleans 145/100#

20 Jerks 145/100#

10 Snatches 145/100#

10 Muscle-ups

 

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