7/29/19

Warm Up

  • 15 wallballs
  • 10 Strict Pull ups
  • 10 Box jumps

Warm up 800m Run. Start at 40-50% for the first 200m then pick up the pace to 80-90% effort

Strength 12 min to build to a 3 rep Thruster

10-8-6-5-3-3

WOD. 14 min cap

  • 25 Thrusters 95/65
  • Run 400m
  • 25 C2B Pull ups
  • Run 400m
  • 25 Thrusters