Scarecrow

Warm-up:

3 Rounds of:

Run 200m
3 Bear Complex w/bar
(Complex= power clean + front squat + push press + back squat + push press

Mobility:

Wall Stretch

Announcements:

Sign-up for the Open/Sibling Rivalry is closed. Don't forget to post scores and most of all, have fun! 

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

Wod:

Shoulder Press 5x4@80% of 1RM
New Athlete Shoulder Press 3x5

Followed by:

Scarecrow 

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

For time. 
Time Limit: 20 Minutes 

Followed by: 

Foam Rolling: Quads, Hams, Add, Abductors