Friday 9/13/19

Warm up: 3 Rounds
1 min row
10 sec prying goblet squat (just one rep ea time)
5 Squat Thrusts

Strength: Front Squat
Warm up: 5 @ 50%, 4 @ 65@, 3 @ 75%
Working sets: 5 x 5 @ 75-80%

WOD: 3 RFT, 15 min cap
Row 500m
10 Burpees
Rest 1 min

Accessory: 3 x 30 sec ea
Bretzel
Quadraped Adductor stretch with wrist extension

Notes: WOD will be performed with a running clock. Look to clock as
soon as burpees are finished for ea round. 1 min rest in mandatory.