08.10.17

Warm Up:500 Meter Row (slow) or 15 Calorie Bike (slow) into… 2 Rounds: 1-3 Strict Pull-Ups 9 Wall Squats 12 Alternating Spidermans (6/side) 15 AbMat Sit-Ups :20 second Samson Stretch each side

Mobility: Banded hip flexor stretch x :30 each side Low banded rows x 20 reps Banded lat stretch x :30 each side Banded overhead pull aparts x 20 reps Banded monster walks x 15 each direction

Skill: Bulgarian split squats 5 sets of 8 reps (4 each side) at your heaviest DB load

WOD: 15-12-9 Thrusters 135/95 115/75 95/65 4-3-2 Rope climbs- scaled climbs are 3-2-1 or 2 up/downs for every 1 rope climb