Tuesday:  October 1, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Pigeon Pose, 1:30 per leg

Steady Through
20 Glute Bridges
20 S-Arm DB Thrusters (10/side)
:45 Static Hanging Knee Raise Hold

Strength(15:00 – 35:00)
Back Squat:  3×10 (70-75% of your 1RM)

WOD(40:00 – 50:00):  Strict 10:00 Time Cap

Fitness
For Time
10-20-30
Wall Balls
75 Single Unders after each set of wall balls

Performance
For Time
9-15-21
Thruster 95/65lbs
50 Double Unders after each set of Thrusters

Option 2: Thrusters at 75/55

Competition
For Time
9-15-21
Dumbbell Thruster 50/35lbs
50 Double Unders after each set of Thrusters