Thrusting thru Rings

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CFTally Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Wall Ball
  3. Push-ups
  4. Hip Extensions  
  5. Sit-ups  
  6. Bar Dips

Announcements:

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Mobility:

Roll out: Quads/Hammies/Adductors/Abducters

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

Lift:

Sumo Deadlift
70%x3
80%x3
90%x3x3

Wod:

Thrusting thru Rings
 
Thrusters 115/80 Lbs
Toes-through-Rings
 
21-15-9 Rep Rounds for time.
Time Limit: 15 Minutes