WOD – Friday 1/19

Everyone should have at least one goal on the board by the end of the day today.

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3 rounds for quality
1:00 on a bike
:30 in bottom of goblet squat
10 front squats
10 push presses
5 thrusters

Spiderman, pigeon, tricep and wrist mobility for the thruster

Thruster – build to a 3RM off the rack
Not something we do very often. A very difficult moment here, but keep in mind that the thruster is a front squat and push press. Over the last few weeks, we have been working on both. So try to take the points of performance from each and apply it to today’s strength.

20/15 cals AB
21 thrusters (75/55#)(65/45#)
10 pull-ups
Rest 2:00
20/15 cals AB
15 thrusters (95/65#)(75/55#)
10 pull-ups
Rest 2:00
20/15 cals AB
9 thrusters (115/80#)(95/65#)
10 pull-ups
Reps go down, but weight goes up. It is only one time through each mini workout so this needs to be fast. Do not scale the weight as to go unbroken, if you can Rx it and choose to go unbroken, that’s a different story. No more than 2 sets in each round. Stay focused, be tough and remained disciplined; last through this one and collect the reward of a fast time at the end.

Accessory Work
Banded high pulls – accumulate 80
GHD sit-ups – accumulate 60

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