Wednesday December 20, 2017

Warm Up
:30 go's 
Active Spiderman
Quad Stretch

Active Sampson
Side Lunge

Push up 2 down dog
Air Squats
+
2 rounds
15 banded air squat
15 second hollow hold
15 second hollow arch hold
+
Empty BB Warm Up
+
Mobility Front Rack

Strength
1RM Thruster from the rack

WOD
AMRAP 8
3 Thruster 95/65 or 75/55
3 T2B
6 Thruster
6 T2B
9
9
12
12
*Add three reps every round