170808 ~ The Quick & the Thrusted!!

Short duration....high intensity is the name of today's game!!  Push that pain zone...your prize is waiting at the end of the WOD!

Strength:

EMOM x 7 min

7 x 5 Hang Power Clean @ 80% Power Clean

Then…

Every 90s x 5 min

4 x 8 Pendlay Row

Conditioning:

“The Quick & The Thrusted”

Complete For Time:

3-9-15-21-15-9-3

Thruster (95/65#)

Box Jump (20/14#)

 (15 min Cap)

Cash Out:

3 x 15 GHD Situps

 3 x 15 GHD Hip Extensions

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