3 Rounds for quality of:

10 Leg Raises
8 Tempo Goblet Squats @25/15 lbs
8/8 Curtsey Squats
*Leg Raises should be done from support on paralletes or boxes. keep legs straight and raise from floor to as high as you can. Don’t rest on the floor unless you are breaking up your set. **Goblet squats, do a 2-3 second pause in the bottom holding plate out in front of you not on your chest and try to keep an upright torso.
***Curtsey squats are 8 each leg, stand on small box or stacked plates and reach other leg back and across your body until you gently touch the floor.


5 Rounds For Time:

400m Run
10 Thrusters @115/75lbs
1 Minute Rest
*Thrusters should be moderate weight but unbroken.


For Quality (if time):

30 Strict Pull Ups
*Any way, any grip, any sets at the end of class if there is time or at any point in the day.

Categories: WOD

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