Pre WOD:
Paused Front Squats
5 set*4 Paused Front Squats
70% of 1 RM/2 RIR
2 sec pause in bottom, Focus on being as upright as possible
WOD:
Fitness Level Benchmark Long:
21-18-15-12-9-6-3 reps, for time of:
Thruster, 43/29 kg
Bar Facing Burpee
Cap 25 min
Buy Out:
Quality Rounds of:
3 Strict Pull Ups
20 Sec Superman
Post WOD:
Hip Stability:
3-5 Rounds for quality:
25/25 Sec Copenhagen Exercise
15/15 Sec Single Leg Side Plank