Thursday 9/19/19

Warm up:
5 Prisoner squats
50 ft spiderman lunge
5 Push ups
50 ft bear crawl
5 Jump squats
50 ft lateral shuffle
5 Burpees
50 ft lateral shuffle
5 Thrusters with 2 sec pause at top

Strength (After WOD): 3-5 Rounds
Yoke carry 50ft AHAP

WOD (Performed first): For time, 18 min cap
3 Rounds
5 Thrusters (115/85)
5 Burpee over bar
3 Rounds
5 Thrusters (95/65)
5 Burpee over bar
3 Rounds
5 Thrusters (75/55)
5 Burpee over bar

Accessory: 3 Rounds
A) Pause  dips – 3 sec in bottom, as many quality reps as possible. If
unable to perform then 3 eccentric dips with 3 sec pause at bottom (no
raise). If unable to demonstrate good control then 3 reps with leg
assistance.
B) Couch stretch 30 sec per side