WARM UP
Run 200 or Row 250
3 Rds
10 Slam Ball
10 Lunges
10 Sit Ups
Dynamic Stretch
5 Sprints
STRENGTH
Back Squat
10 on Slant Board
Sets of 8, 6 , (4)2, (3)3
WOD
For Time:
3 rounds of
9 Thrusters 75/50
9 Bar Facing Burpee
Then
200m Run
Then
3 rounds of
6 Thrusters 95/65
6 Bar Facing Burpee
Then
200m Run
Then
3 Rounds of
3 Thrusters 115/85
3 Bar Facing Burpee
Then
200m Run
