WOD - Heavy Thruster/Front Squat

**We will be doing a WOD honoring 9/11 on Saturday at 10am**

SKILL

Front Squat ---> Thruster

WOD

15 minutes to build to your heaviest Thruster,

then...

Find your 1RM Front Squat for the Day

Extra

3rds:

Back Extensions x 15

Face PUlls x 20

Mobility

Foam Roll T-Spine & Quads/High Hip

Banded Calf Stretch

Banded Sampson or Couch Stretch