Molon Labe

Strength: Box squats
Warm up then 8 sets of 2 reps @60% 1RM

COACHES NOTES: Box squats must be below parallel. So adjust boxes, stools, stack plates to get there.
1. Athlete will sit all the way on box
2. Stay tight all the time even on box
3. Chest remains tall and upright.

Between sets Russian twists 6 reps @53/35
WOD

“ROWING FRAN”
For time:
-1000 Meter row
-21 Thrusters @75/55
-21 Pull-ups
-750 Meter row
-15 Thrusters @75/55
-15 Pull-ups
-500 Meter row
-9 Thrusters @75/55
-9 Pull-ups

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