MONDAY 8-13-18

WARM UP 3x

200 m run

10 legswing

10 goodmornings

10 Medball Cleans

10 plank elbow to wrist down and ups 

10 SitUps 

STRENGTH

Thruster (From the rack)

-Work up to a heavy single for the day!

WOD FOR TIME

15-12-9-6-3 reps of:

Front Squats (Double Kettlebell 53/35#’s)

400 m run

*The goal here is to push the pace as much as possible on each exercise resting as little as possible so you can keep intensity as high as possible!! The reps decrease each set so you should be able to push the pace! Hold those knuckles together on the kb front squats!!

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