Sat. Jan 28th

Pre Warm-Up
3rds
Run 200m
10 lunges
15 sit-ups

 
Warm-Up
Dynamic

 
Strength
A.) 4 sets @ 70% of 1RM C&J
3 TnG clean + 2 Jerk

 
WOD
For Time
27-21-15-9
Thrusters @ 95/65
50-40-30-20
DU

 
Cool Down
3rds
10 pass thru
30sec foam roll t-spine

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