Wednesday October 24, 2018

Warm Up
:45 Easy row
Active Spiderman

:30 Med Row
Active Sampson

:20 Fast Row
Push Up to down dog
+
Booty Bands
+
Empty BB Warm Up

Mobility
KB Ankle Stretch

Strength
Build to a heavy pause front squat single
*Pause for a 3 count in the bottom

WOD
AMRAP 12
3 Thruster 95/65 or 65/45
3 T2B
3 Cal Bike
6 Thruster
6 T2B
6 Cal Bike
9 Thruster 
9 T2B
9 Cal Bike
... add 3's until 12 minutes is up