Wednesday 11/23/16

Warm Up

500m Row
4 rounds @ 20 sec each
jumping jacks
jumping lunges
plank
handstand hold/wall walk

Strength

6 mins to warm up to start weight
THRUSTERS
On the 0: 5 Thrusters
On the 2: 4 Thrusters
On the 4: 3 Thrusters
On the 6: 2 Thrusters
On the 8: 1 Thruster

Build throughout - record heaviest single

WOD

Every 4 mins complete 3 rounds of following:
10 cal row
6 Chest to Bar pull ups
6 Ring Dips

Cash Out

Goat work