Running and working on movements

Started the day with a 4 mile run at a 8.23 pace.  Then went to do some work on bench marks.  Working heavy and slow just getting used to the movements.

9 Thursters at 115
9 Pull ups with a 25 pound weighted vest

9 cleans at 145
9 Dips with a weighted vest

25 Ring Pull ups with a weighted vest
25 Air Squats with a weighted vest
25 Hand release pushups with feet on the bar and a weighted vest
25 Sit Ups holding a 25 lbs slam ball above head

10 Wall balls with a weighted vest as a buy out.

Not a super hard work out today but it was a good way to start the new year.

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