A. Weightlifting:
12min to 5RM Thruster
*Notes –
- Bar taken from ground
- Reps must be cycled
B. MWOD:
LAX + Glute!
C. WOD:
9min AMRAP –
8 Continuous Front Squats
24 Double Unders
*Notes:
- Scale for double unders is 2x singles
- Continuous front squats are just squats that are done unbroken and without ANY pause at the top (or bottom) of the movement. So at the top, you must descend down immediately after your hips and knees reach full extension. No sitting at the bottom either. If you stop, pause, or drop the bar before all reps are completed, you must start your reps all over.
D. Post-WOD Recovery:
Quad Smash w/ Barbell
