Warm-up:


Partner Row 1,600m (switch every 400m)


Alternate with:

 

  1. Squat Stretch :20 seconds
  2. 10 Romanian Deadlifts w/bar
  3. 10 Mutant Makers w/bar


Mobility:


Shoulder Smash+Rollout: Find the pain


Announcements:


If you aren't Seeing the Doc or doing Yoga you are missing out!


Skills & Technique: (Click below for links to more info)

 


Wod:


Heavy Thruster: 10 Minutes


Followed by:


Thrusters Engaged 


3 Thrusters 95/65lbs (Rx+135/95lbs)
3 Toes through Rings (Rx+Knees-to-Elbows)
6 Thrusters 95/65lbs (Rx+135/95lbs)
6 Toes through Rings (Rx+Knees-to-Elbows)
9 Thrusters 95/65lbs (Rx+135/95lbs)
9 Toes through Rings (Rx+Knees-to-Elbows)


Continue Pattern. 
12 Minute AMRAP
Score total reps. 

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