THURSDAY 12-14-17

WARM UP 3X 10 Reps
10 Cal Row
SH2OH W/Plate Airsquats
Plank Down & Up
Alt leg v ups


Front Squat 1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Scaling this WOD
Athletes with less experience should consider adding reps, or simply practicing the movement for a set amount of time to develop technique. Experienced athletes should attempt to increase load every set or choose a challenging load and maintain it across all sets. Focus on excellent technique on every rep.



3 Rounds For Time
8 DB Power Cleans 50/35
16 DB Front rack reverse lunges (alt leg)50/35
24 KBS 53/35

DB weight 50/35



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