Warmup
bike 12/10
wrist mobility
runners stretch - pule
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights + 10 air squats + 10 jump squats
Strength / Skill
a. Front Squat
5x40%
3x 50%
1x ^0%, 70%, 80%
(min wod weight)
b. Strict Press
work to 1rm then,
Push Press 3x3
(wod weight)
WOD
5 RFT
15-12-9-6-3
Thrusters
Pull Ups
rd1 75/45
rd2 95/65
rd3 115/85
rd4 135/105
rd5 155/125
Cool Down
Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg
