MONDAY 01/14/19

WARM UP

Trainer’s Choice

FIRST…

Skill

A1) Push Press (From Rack) x 3

A2) Hollow Rocks x 15 (With Band Between Feet)

Rest 90 Seconds Between Sets

x5

WOD

“Captain Narf”

21 Thrusters (95/65)

9 Burpees Over Bar

250 Meter Row

15 Thrusters

15 Burpees Over Bar

250 Meter Row

9 Thrusters

21 Burpees Over Bar

250 Meter Row