Tuesday.June 20.2017

Warm up

EMOM X 9 

1. 30 sec row 

2. 30 sec single arm high pulls right arm 

3. 30 sec single arm high pulls left arm

 

20 mins for quality

5 DB man makers 

10 sciatic nerve floss (each side) 

5 strict HSPU or pike off box 

10 pistols (scale with bands or to a box or using a weight for counterbalance) 

 

WOD

21-15-9-6-3

Thrusters (empty bar)

Burpees over the bar