Friday December 28th

Part 1: Pausing Thrusters 3-3-3-3-3, Build to a challenging 3

Part 2: “Full Plate” AMRAP 10 – 50 Plate Hops, 40 Plate Thrusters, 30 Plate Box Step Overs. RX 45/35, 24/20 L2 35/25, 20/18, L1 25/15, 18/12 

Notes: Thrusters have a 3 second pause at the bottom. One edge of plate must touch the ground on the plate thrusters. Can hold the plate anyway on step overs. 

METCON:

Part 1: 10,9,8,7,6,5 of Pausing DB Squats. Building each set, rest 90 seconds.

Part 2: WOD same as main.