WoD for January 10th, 2018

Warm-up:
3 NFT:
3 inch worms
6 russian kb swings
9 air squats
12 mountain climbers

Strength
15′ TO COMPLETE 3X3 PAUSE FRONT SQUATS
3×3 pause squats (3 secs at bottom) @ 70% of 1RM

*No more then 2 mins rest between sets

Daily WoD
15′ AMRAP ROW / THRUSTER / HIGH BOX OVER
1km row Buyin THEN

3-6-9-12-15-18 etc

Thrusters 95/65lb  a) 75/55  b)  55/35
Box Jump overs 30/24 inch

Score = total number of reps after the row

Mobility
Roll Quads and Posterior

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