Monday, September 18, 2017

Warm up: Bike 7 cals, 5 inchworms, 10 air squats, 10 pvc pass-throughs, 5 push ups. Repeat 3 times.
Crossover symmetry

Strength: 5 sets of:
               5 bench press (increase weight each
               set)
               5/3 STRICT pull ups (no kipping. Use a
               band if you need to)

WOD: For time:
            Accumulate 2000 m on the rower
            5 Thrusters will be performed at the top of
            every min starting when the clock hits 1:00
            95/65
           
          ****** TIME CAP IS 20 MIN*****