Scarecrow

Warm-up:

Partner Row 1,500m (switch every 250m)
Alternate with:

  1. Round 1: 20 Air Squats 
  2. Round 2: 15 Shoulder Press w/bar
  3. Round 3: 10 Thrusters w/bar
  4. Followed by: Run 200m

Mobility:

3 Way Shoulder Stretch 

Announcements:

Closed on Thursday. Limited schedule on Friday!

Push Day:

Shoulder Press 1RM (if all 3 singles were made)
Shoulder Press 4x7@65% of 1RM
New Athlete 3x5

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

Wod:

Scarecrow

Run 400m 
21 Thrusters 95/65lbs
Run 400m 
15 Thrusters 115/85lbs
Run 400m 
9 Thrusters 135/95lbs

For time. 
Time Limit: 20 Minutes 

Greg KeeterRun, ThrusterComment