A. Weightlifting:
Front Squat – 4 x 5 @ 80% 3RM
B. MWOD:
Anything for front rack
C. WOD:
Buy-In – 400m run
-then-
15-12-9
Thrusters (115/75)
Sit-Ups
RX+ will do GHD sit-ups…and MUST do RX thruster weight
D. Post-WOD Recovery:
Quad Smash
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