Let's have a great week!
Warm Up:
Row 800m
15 OH Squats PVC
20 Back Ext
10 Burpees
Mobility:
Seated Wall Slides (12x)
Hinge Off Box (30s-1min)
Full T-Hip Opener (6 rotations each leg)
Banded lat Stretch (45 sec each arm)
Strength:
Front Squats
5-5-5-5-5
WOD:
15-12-9-6-3 reps for time of:
Thrusters (95/65#)
Burpees
Rest 3 Min
15-12-9-6-3 Reps for time of:
Chest to Bar Pull Ups
Burpees
**Score is total time