time change is throwing me all off guys! hahaha:)

FEEL THE BURN!!! 

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INFERNO WARM UP X 2

Complete the following: 

.

.

OHS Wave

2 Rounds (12 mins)

.......5 reps @80%

.......3 reps @85%

.......2 reps @90%

.......1 rep @90+%

.

.

then...

.

.

16 min Clock:

8 rounds (each on 2 min)

.......10 reps DB/KB Thrusters (50/35, open db wt, wt to get 20-25UB)

.......100m Run

.

.

MWOD:   shoulder external rotation with PVC and band, 4 direction band work