Thursday, 14 November WOD

Warm up:

400m Run

High Knees/Butt Kickers

20 Alternating Lunges

20 Push-ups

20 Squats

Strength:

Pause Squats 5 sets of 5 @ 65% of 1RM Back Squat-Pause for 3 seconds at the bottom

Metcon:

For time:

1000 m Row

50 Thrusters, 45/35 lbs

30 Pull-ups

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