SATURDAY 03/24/18
WARM UP
Trainer’s Choice
FIRST…
Skill
5:00 Min. Bike/Run/Row
+
6-8:00 Min. Mobility – Lats/Front Rack/Hips
+
3 Hollow to Arch (each side)
10 Cook Squats
10 Ball Slam
10 Med Ball Toss Over Head
10 Push Up to Down Dog
8 sec. sprint on Assault Bike or Erg
x4
WOD
“18.5”
7 Min. AMRAP
3-6-9-12-15-18-21….
Thrusters (100/65)
Chest to Bar Pull-Up
Scaled:
Thruster (65/45)
Jumping Chest to Bar Pull-Up
Masters (55+):
Thruster (65/45)
Pull-Ups
Leave a Reply
Want to join the discussion?Feel free to contribute!