Monday 14 October

Warm up:
400m run/ 500m row
10x pass throughs

10x pull ups
10x GHD's
10x back extensions
Shoulder mobility
30x double unders-- if you cannot do double unders every attempt counts as one. 


WOD:
12-9-6
For Time
Thrusters
Box Jumps 

Thrusters
Male
RX: 135, 155, 185

B.) 95, 115, 135
C.) 75, 95, 115

Female
RX: 95, 115, 135
B.) 75, 95, 115
C.) 45, 65, 85

Box Jumps: 30/24

* Each round move up in weight. These are heavy weights, scale as needed. trainers will help you choice a weight that is best for you.