WOD
Strength (load)
Thruster 3-3-3-3-3
Metcon (time)
9-6-3 reps for time of:
Thrusters
Pull-ups
Rest 2min
12-9-6 reps for time of:
Thrusters
Pull-ups
Accessory:
3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Weighted hip extensions on GHD, 20/14lb ball
10-15 Strict pull-ups on rope
Extra:
Spend 10-20 min stretching/rolling!
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