October 1, 2018

Warm up

3 rounds

20 deadbugs

15 wallsquats

10 cossack squats

5 windmills each side

Strength

Front squat

10×3

with a 5 sec pause at bottom of rep 2

WOD

Amrap 14

5 thrusters

5 pull ups

5 calories

10 thrusters

10 pull ups

10 calories

15 thrusters

15 pull ups

15 calories

20thrusters

20 pull ups

20 calories

Etc..

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