Thursday

Strength Development:

 Front Squats 

5 sets @ 3 minutes

70% – 80% IRM

·    3 Front Squats per set

WOD

“Black Lung”

For Time:

20 Minute CAP

21 – 15 – 9

·    Thrusters (RX 42.5/30 kg)

·    Push-ups

·    Front Squats

·    Pull-ups

·    Wall-balls (RX 9/6 kg)

·    Burpees