Thursday 9/5/19

Warm up:
10 pass throughs (PVC)
50 ft Bear crawl
10 Reverse lunge with overhead reach (total reps)
50 foot reverse bear crawl
10 Push presses (PVC)
50 foot lateral shuffle
10 Prisoner squats
50 ft Lateral shuffle
10 Thrusters (PVC)
*Time provided after WOD review for additional Thruster /row warm up

Strength (after WOD)”
Box step downs (24/20)
Goal 6 x 10 second lower ea side (performed as singles)

WOD (performed 1st) : For time, 24 min cap
14 Thrusters (45/35)
Row 1K
28 Thrusters (135/95)
Row 1K
14 Thrusters (45/35)

Accessory: 3 Rounds
30 reps hip abduction in side plank
Couch stretch 30 sec per side
Straddle sit 30 sec