WOD:
Pause Front Squats – E3MOM 4 – 4 – 3 – 3 3sec pause in bottom position B. 3 Sprint Rounds For Time: 16/14 cal Row RX+ 14/12 cal Assault Bike 14 Barbell Thrusters 115/75 RX+ 135/95 (MRX 95/65) -or- 14 KB Thrusters 24/16 RX+ 32/24 (MRX 20/12) 12 Toes-to-Bar *Rest 2min after 1st Round – Rest 3min after 2nd Round* C. Core Development 1min Right Side High Plank Hold 25 GHD Sit-Ups or 25 Military Anchored Ab-Mat Sit-Ups 1min Left Side High Plank Hold 25 4-Count Flutter Kicks 1min High Plank Hold
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