WOD: Thursday 12/8/16

Warm-up:

- Coach's Choice

Strength/Skill:

- Front Squat (3s down/3s Pause/3s up): 6x1

Metcon: E3MO3M for 15m

- Bike 20 Cals

- 3 x Legless Rope Climbs

Cash-out: 3x

- 30s L-sit (rings if possible)

- 25 x Back Extensions

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