Monday 12/11/17

Warm up:

2 min bike or row then,
2 rounds
5 squat thrusts
3 scapular pull ups
1 50 ft bear crawl

Strength: Back Squat + Plyo Lunge

5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85% (4 x 3 @ 90% with 4 plyo lunges after ea working set)
*Rest aprox 2 min between working sets

WOD: 1 Round For time, 12 min cap

30 Cal bike
30 Burpee pull ups
30 Cal row
30 WBS (20/14)

Accessory: 2 min ea

Hip 90/90 Stretch
Hamstring Stretch