111816

STRENGTH

Front Squat

5×4 @ 78%

WOD

[RFT] – Perform 21-18-15-12-9-6-3 Reps for Time of:

–  Thrusters  @  95 lbs / 65 lbs  ( M / W )
–  Burpees (over the bar)
Masters 55+, Teens 14-15,  SCALED Men/Women 18-39, SCALED Masters 40-54

–  Thrusters  @  65 lbs / 45 lbs  ( M / W )
–  Burpees (over the bar)
SCALED Masters 55+, SCALED Teens 14-17

–  Thrusters  @  45 lbs / 35 lbs  ( M / W )
–  Burpees (over the bar – over unloaded bar is permitted in this division)