Warm Up:
Spend a few minutes foam rolling quads, hamstrings, lats then
:30 on :10 off
PVC Pass Through
PVC Goodmornings
PVC Front Squats
Push Ups
Downdog Hold
x 2
Skill:
Thruster 1RM
*from the floor
WOD:
5 RFT
20/15 Cal Row
10 Thrusters (115/80)
*should be a challenging thruster where reps 7-10 are challenging. Room for 1 drop if more than that, most likely too heavy. Intensity wins.
*Short on Rowers? Partner up and hop on Rower immediately they get off it and note time you start, or Partner it and Double Reps! Move the body today!