10/4/21 – 211004

Group Warm up 

Group Mobility 

Strength 

Every 3 minutes x 5 sets: 5 front squats from 85% of Fridays 3 rep max.

 

WOD ( Workout of the Day ) 

For time: 15 time cap

50-30-20

Thrusters 65/45lbs

Pull ups

Lv.2 – Thrusters @ 45/35 + pull ups cut in half 

Lv.3 – 30-20-10 @ 45/35lbs + Jumping pull ups 

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