Thursday 9/12/19

Warm up:
Jog 200m
10 sec active hang
10 sec squat hold (optional weight for counterbalance)
10 sec wall facing handstand or pike hold
5 Beat swings (empty bar)
5 Front squats
5 Push presses
10 Thrusters
*Review WOD and perform 3-5 reps of ea movment at WOD weight / standard

Strength: Superset – 3-4 Rounds
6 DB Rows
6 Defecit push ups (slow down, fast up)

WOD: For time, 24 min cap
15 Thrusters (95/65)
15 C2B Pull ups
15 Thrusters
15 TTB
10 Thrusters
10 C2B Pull ups
10 Thrusters
10 TTB
5 Thrusters
5 C2B Pull ups
5 Thrusters
5 TTB

Accessory: Accumulate 2 min ea
Ring to chest hold (ring row position, false grip if working on strict MU)
Couch stretch