DATE – Friday

 

Warm-up

 

Easy 500m Row

 

Mobility

 

Tricep Roll 2 mins each arm

Pre Squat hip mobility

 

WOD A)

 

10 mins to establish a 1RM Thruster (From Racks)

*Strict 10 min clock

 

WOD B)

 

For time:

 

15 Thrusters 135/95lb

200m Run

20 Thrusters 95/65lb

400m Run

30 Thrusters 65/45lb

800m Run

*One bar per person; load and strip your own weight as necessary. No racks.

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