Ecto Cooler

CrossFit WOD -IMG_0262"Ecto Cooler" Teams of 2 AMRAP in 20 minutes: 30 Thrusters (115/80) 30 Box Jumps (20 in) 30 Kettlebell Swings (70/53) 30 Chest to Bar Pull-Ups *Split Reps as Needed*

*****SEE COMP OPTION BELOW-GO ALONE FOR 3 ROUNDS

Strength WOD -IMG_0253 Seated DB Shoulder Press 5x5 climbing in weight Comp Squad Extras 1. Strength A. 10 RM Thruster B. 5 RM Weighted Strict Pull upIMG_0250 C. 5 RM Thruster D. 3 RM Weighted Strict Pull up E. 3 RM Thruster F. 1 RM Weighted Strict Pull up

2. Conditioning 3 RFT: 20 Thrusters, 115/80 20 Box Jumps, 24/20 20 KBS, 70/53 20 C2B Pull ups IMG_0136 IMG_0091 IMG_0116 Look who's back for a visit!! IMG_0105 IMG_0108 IMG_0094 IMG_0095 IMG_0133 IMG_0103 IMG_0104 IMG_0142 IMG_0141 IMG_0139 IMG_0247 IMG_0248 IMG_0243 IMG_0258 IMG_0260 IMG_0213 IMG_0128 IMG_0127 IMG_0123 IMG_0122 IMG_0120

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