Thursday 0:00-10:00 CFJC Warmup Max Rep 3 Front Squats / 3 Back - TopicsExpress

Thursday 0:00-10:00 CFJC Warmup Max Rep 3 Front Squats / 3 Back Squats @ empty barbell 10:00-15:00 Add weight 15:00-25:00 4 Front Squat /8 Back Squat x 3 sets (rest 90 sec) Shred Option: 7/13 30:00-50:00 PARTNER WOD 3 Rounds: 400 meter plate run 40 Burpees RX - 45/35# * you may trade out on the plate run at any time, but the weight can never touch the ground during the run 55:00-60:00 4 Min AMRAP: Plank 1 min Quad Stretch each side Rom 3:23: For all have sinned and fall short of the glory of God.

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