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WOD - Wednesday, 9/12/2018

WU

3 RFQ:
16 Dumbbell Thrusters (light)
12 Ring Rows
200m Jog

A. Strength: Front Squat (Week 9) (18:00)

1 x 5 @ 60%

1 x 3 @ 70%

1 x 2 @ 80%

1 x 2 @ 90%

1 x 1 @ 95%


B. Conditioning (15:00)

Every 3:00 x 5 Rounds:
15/12 Cal Bike/Row
10 C2B (pull ups)
Max DB Thrusters (50/35)

There is no rest between rounds…

Score = Total Thrusters.

Extra Credit: Double Unders
3 sets ME. Rest as needed.  While at least 100.
If you don't *yet* have 25 unbroken dedicate 5:00 to improving the skill. 
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