Wednesday November 14, 2018

Warm Up
"Rowling"
+
:30 Active Spiderman into..
5 Good morning, 5 Back Squat, 5/5 Elbow Rotations
+
:30 Push up to Down Dog into..
5 Strict Press, 5 Stiff Leg DL, 5 Front Squats

Mobility
Front Rack Stretch
Pigeon Pose

Strength
Front Squat to a heavy triple

WOD
5RFT
20/15 Cal Row
10 Thrusters 115/80 or 75/55
*Want to pick a weight that you can do the thrusters unbroken