Thursday

MAX EFFORT Front Squat 1 rep max

Then 3:00 minute plank on rings:

you may break into sets, but total time should be 3:00 minutes. Use a stopwatch if necessary. Rings should be just high enough that your knuckles are not touching the floor. If you find the plank to be too easy, try elevating your feet 6-12  inches off the ground meanwhile leaving rings at normal height.

WOD

4 rounds For time of:

9 Dumbbell Thrusters Right arm 40/30lb

9 burpees

9 Dumbbell Thrusters Left arm 40/30lb

9 Burpees

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