Friday

Pre Warm-Up

**Crossover symmetry**

+

3 Rounds 

10 KBS

5 burpees 

 

Warm-Up

Dynamic Shoulders 

 

Strength

A1.) Weighted Strict Dips 

5×6-8reps 

 

A2.) SHSPU 

5×6-8reps 

 

 

B1.) Prone Row On GHD

4×12-15reps 

 

B2.) DB Row On Bench 

4×8 on each arm 

 

 

WOD

For Time – 14min cap 

15-12-9

Thrusters @ 115/75

TTB

Then…

12-9-6

Thrusters @ 135/95

C2B 

 

 

Cool Down 

1.) 5min row 

2.) 10min stretch and roll back of body 

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