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A. Behind the Neck Jerk + Jerk – 1+1 x 5; pause in the catch on the second jerk for :10 Sec, start at 65% and add weight each set if possible.
B. “Speedy Gonzales”
Partner WOD
21 Thrusters@105/65
21 Row for cals
18 Thrusters
18 Cal Row
15 Thrusters
15 Cal Row
12 Thrusters
12 Cal Row

One partner completes the full round while the other rests

Alpha – As written
Bravo – 75-95/55-65
Charlie – 65/45
Delta – 45/35

Extra Gymnastics
Tempo or regular Ring Dips – 3-8 x 4; tempo is 4 second decent and 2 sec pause at bottom

Scapular stability
Powell Raises – 10 each side x 2