26th September 2014

Warm up
50 Jumping jacks
10 Iron cross
10 Scorpions
10 Butt bridge
2 rounds of
Barbells warmup
Skills
Thrusters
WOD – Death by Thruster
1st Minute 1 rep of Thrusters
2nd minute 2 reps of Thrusters
3rd minute 3 reps of Thrusters
Until failure
Rx’d weight – 95/65 lbs
5 minutes rest
Core attack
3 rounds of
15 Pike sit ups
15 Leg raises
30 hollow rocks
 
After bash
Mobility

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