Warm-up: 3×10 Glute Ham Raise / GHR
Weightlifting: Back Squat 12xEMOM
1 – 3 Back Squat: start at 70% add weight each round
2 – 5-7 ab roll out
WOD: For Time
7, 5, 3 Rope Climbs
21, 15, 9 Thrusters 95/65
WOD August 12, 2019 (Monday)
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