Monday December 3, 2018
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls
10 abmat sit ups
10 back extensions
Strength:
Squat clean and jerk 3-2-1-1-1-1
WOD:
Run 1 mile AFAHP
Then 15-10-5
Thrusters (95/65)
Bar facing burpees
Do a 50 meter prowler push after each round (45/35)
Post mile time and total time.