Thursday 6/6/19

Warm up:
Jog 300m or Row 400m, then grab a PVC
5 strict presses
5 / side front rack stretch with reverse lunge
5 push presses
5 front squats
5 Thrusters

Strength: 12 minutes to work up to a 3RM Thruster

WOD: 10 Rounds, 20 min cap
15 WBS (20/14)
1 Rope climb
*Use last week’s EMOM as a guide for pacing

Accessory: 3 Rounds
12 Band external rotations
30 sec frog stretch