Friday – 210813

Friday – 210813

SWOD

Every 4 minutes for 20 minutes (5 sets), complete:
10 sec Front Rack Hold (10% heavier than Front Squats this set)
5 Front Squats – increase load each set
10 DB Romanian Deadlift – AHAP

WOD

3 rounds for time of (9 min cap):
15 Thrusters (95/65)
15 Box Jumps (24″/20″)

……….

BURN

In teams of 2, complete 10 rounds for time of:
10 Tire Flips
10 Sledgehammer Hits – each, simultaneously

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