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Throwback Thursday to HSPUs at the JCC

#2816 – Thursday 11/9

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Thursday 11/9/17

“Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because, what the world needs are people who have come alive.”

— Howard Thurman

Core WOD
4 Rounds – NFT

75′ Suitcase carry Right – AHAP (70/53#)
75′ Suitcase carry Left – AHAP (70/53#)
15 Hollow Rocks
12 Superman
10 beat swings

Programming Note: 
This is a lot of thrusters, however its lighter than usual. When I did this workout I found that even though the reps were very high, I was not super sore or left feeling like I overdid it.
If you find that you can’t complete the reps in less than 5:00, drop the reps on the thrusters. If you still can’t complete move to the full scaled version.


Every 6:00 for 24 mins (4 rounds)
500m Row
30 Thrusters 75/55#

Every 6:00 for 24:00
400m Row
21 Thrusters 55/35#