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9/11/2017

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Warm Up: 

10 min:

  • 1 Arm Thruster x 5 + Overhead Carry
  • 5-10 Strict Toes to Bar/Knees to Elbow
  • 8 Kossacks/side
  • Band YTW x 10 each

Strength:

  • Back Squat 3×5 @33X1
  • 1 Arm Press 3×10/arm
  • Strict Pull Ups 3 x Max Reps + Max Chest to Bar Hold on Final Rep

Conditioning:

Partner WOD – 10 min AMRAP:

  • 15/12 Cal Row
  • 12 DB Thrusters
  • 9 Burpees

*Partners alternate every movement