Thur 7.26.18

Strength: Front Squats
10×2, 80%, Every 90 seconds

BRING A FRIEND
Learn how to Front Squat

WOD: For Time then AMRAP 

• Part A: 21-15-9, For Time, 10 Min Cap 
  • Bike Cal
  • Thrusters (95/65 set of 21, 115/75 set of 15, 135/85 set of 9)
    • BRING A FRIEND- use a KB for the Thruster
• 3 Min Rest
• Part B: 10 MIn AMRAP of 
  • 20 ABMAT SIT UPS
  • 30 Air Squats
    • BRING A FRIEND
      Start with Part B FIrst 

FLOW:

• Half the class will start on Part A then move onto Part B
  • vice versa
• If there are 21+ in class, people will have to use the rower or ski erg