Friday October 15, 2021

Warmup

2:00 Bike/Row

Banded Pull Aparts

Banded OH Press

2 Rounds:

6 Negative Pull ups

5/Arm SA DB Thruster

10 V-ups

Mobility

Banded Front Rack Stretch 1:00/Side

Samson Stretch :30/Side

Skill/Strength

Front Squat 5/3/1+

Add weight in each set.  Last set is for max reps (cap of 10). 

WOD

Thrusters

Toes to Bar

1-10

25 double unders after each round (250 total)

F:  wallballs; v-ups; single unders

P1:  95/65

P2:  75/55; hanging knee raises

C:  DB thrusters (50/35); unbroken DU

Combine options as desired.