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Warm Up

Mobility

Technique

Thruster form! This video with Christmas Abbott demo's the three parts of a thruster: the initial clean, the front squat, and the overhead press. It's super FAST, you may need to replay.

WOD

  • 5 Thrusters (95/65)
  • 20 sit-ups
  • 10 thrusters
  • 40 sit-ups
  • 15  thrusters
  • 60 sit-ups
  • 20 thrusters
  • 80 sit-ups

** 16 minute time cap. Work with intensity until WOD is finished, or time expires.

Paleo Meal of the Day

Asparagus Quiche with Spaghetti Squash Crust!