11/28/2016

WARM UP

Run or Row 250m3 - 5 rounds of Cindy

BUY IN

Free:
row 250m x 4

RX:
row 250m x 4

Comp:
row 250m x 4

SKILL

go heavy on the thruster

WOD

Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters
Minute 2 – 10 Pull-Ups - strict if possible
Minute 3 – 15 Box Jump-Overs

free: wallballs/ring row
comp: 135-95

CASH OUT

n/a

MOBILITY

quads and lats