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WOD - Friday, 12/22/2017

WU:

3 RFQ:
16 Dumbbell Thrusters (light)
12 Ring Rows
20 Hollowrocks

A. Strength: Front squat (20:00)
Build to a heavy double.*
Then 5 x 2 @ 85% of the double.

*This should be the heaviest double you can complete while maintaining impeccable form. It’s not the heaviest double you can possibly do.

B. Conditioning

EMOTM: 7
7 Thrusters (95/65) and 7 C2B

Extra Credit: Turkish Get Ups

Accumulate 10 moderate-heavy reps on each side.
 

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