Saturday – November 5th

Pre Warm-Up
3rds
10 banded good morning
10 KBS
15 band pull-apart
+
Run 800m

 
Warm-Up
Dynamic

 
Strength
A.) Thruster
5×3 @ 70% of 1RM C&J

 

B.) Rowing Party

 
WOD
3RFT – 15min cap
20/15cal on Assault Bike
15 Thrusters @ 95/65

 
Cool Down
Spend 10min addressing problem areas

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