Warm-up, (15 Min): Row 500m. 3 Rounds of 15 KB Swing, 10 Goblet Squat, 10 Hollow Rocks. Dynamic Stretch
Strength, (15 Min.): Spend 5 minutes warming up/setting up your bar and the weight changes for the WOD
WOD: CONNIPTION FIT
Complete 5 Thrusters each minute.
From 0:00-5:00 use 75/55
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/75
From 15:00-20:00 use 135/95
If you cannot keep up with the clock take weight off and continue until the 20 minutes is up.
Note your last successfully completed minute.
Icing: Goal Work.
There are about 41 days left in the year.
How have you done with your goals?