Thursday – Jan 13th

Pre Warm-Up
3rds
Run 200m
10 Jump Squats
10 Sit-Ups

 
Warm-Up
Dynamic

 
Strength
A.) 8min practice handstand walking

 
WOD
For Time – 30min Cap
30 DL @ 315/205
30 C2B Pull-Ups
20 DL
20 C2B Pull-Ups

 

Rest 5min

 

21-15-9Thrusters @ 95/65
Burpees Over Bar

 
Cool Down
1.) Row 1,000m – moderate
2.) Spend 10min foam rolling and stretching problem areas

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