August 13, 2013

Warm Up:

PVC

Foam Roll

5-4-3-2-1

Thruster (45/35)

Pull Up

OHS (45/35

Strength:

OHS – 6×4 – working up to a heavy quad for the day.  Aim for 85-90% and build your sets from that target

WOD:

15m AMRAP

15 cal Curve

15 cal SKIR

15 ball slams

15 T2B