12/17/2014

WARM UP

30-60 seconds of each:
DU
OH Squat hold
Good Mornig
Ring Push Up
Downdog
Couch Stretch
Lunge Pulse
Pass Through
Burgener

This should be done in 10 minutes. If done early work on other weaknesses....rope climb, DU, wall balls, mobility, etc...

BUY IN

Back Squat 

6 x 3 

75-85% 1RM

SKILL

Thrusters

WOD

6 min AMRAP

8 Thrusters 95/65

8 Toes to Bar

Rest 5 minutes

4rft:

20 Wallballs 20/14

10 Pull-Ups

*12 min time cap

Score both WODs separately 

CASH OUT

*COACH'S CHOICE*

MOBILITY

Lats