Workout of the Day – Friday 10/7/16

7 Oct

FRONT SQUATS: 

4 – 4 – (4 – 4 – 4)

Last 3 sets @ 85% of 1 rep max

then 

“The JDF”

EMOM for 10 min of:

3 Thrusters

4 Front Rack Lunges (75/53)

Extra Credit

4 Rounds of:

20 AbMat Sit-ups

Max Ring-rows

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