Warm Up: Row 750m., then 3 Rounds of 15 KB Swings, 10 Groiners, 10 Thumpers. Stretch
Strength: Snatch Grip Deadlift 10-8-6-5-5-5
WOD: Death by Thruster
Men 45# Women 35#
Start with 1 Repetition then add one every minute.
Icing: Foam Roll Quads and Hamstrings