Friday, January 12, 2018

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 Warm up:

Row 300

-then-

3 rounds

10 HRP

10 Air squats

10 PVC pass through

-then-

Perfect stretch

single arm shoulder circles

WOD:

Comp: Open workout 14.5 is 16.5 (sub 15 min)

21,18,15,12,9,6,3

Thrusters and Bar facing burpees (95/65)

RX: Open workout 14.5 is 16.5 

21,18,15,12,9,6,3

Thrusters and Bar facing burpees (95/65)

Scaled: Open workout 14.5 is 16.5

27,21,18,15,12,9,6,3

Thrusters and Bar facing burpees (65/45) Step over allowed