Well this week i wont be posting any heavy duty thought since ill be doing double duty as a competitor in the Masters Games with my brother James and a commentator for the Crossfit Games.  But hope you get your workouts in and check out all the action on either the Crossfit YouTube channel, ESPN3 Tuesday, Wednesday and Thursday, or the live broadcasts on ESPN and ESPN2 Friday, Saturday and Sunday!!!

FEEL THE BURN!!!

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INFERNO Warm-up x 3

Complete the Following:

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Thrusters

.......15 reps Thrusters (135/95, 55%1RM)

.......10 reps Thrusters (165/105, 65%1RM)

.......8 reps Thrusters (185/125, 75%1RM)

.......6 reps Thrusters (205/145, 85%1RM)

*90 seconds rest between each set.

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then...

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16 min AMRAP:

.......400m Run

.......18 reps Alternate DB Snatch (75/53#, wt to get 12-15 UB)

.......18 reps Alternate Pistols

*IF YOU DROP THE DB THEN YOU OWE 3 BURPEES!!!!!  MUST PLACE ON THE GROUND

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SLO INFERNO ON RAMP ASSESSMENT: by appointment

INTRO TO INFERNO - PASO ROBLES: MTW@530pm

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MWOD: