03.10.17

Warm Up2:00 of single skips with jump rope with DB less then 10# or plates of 2.5 or 5# DB strict press x :30 DB OH hold x :30 DB lateral raises x :15 DB Hercules hold with thumbs facing up x :15 Rest :30 and repeat

Primer: this is to warm up to the lifting complex 10:00 EMOM min 1: 10 wall balls 20/14 min 2: 10 KB swings 52/35 min 3: 10 box jumps min 4: 10 sit ups min 5: 10 cal row or bike WOD: max weight on the complex in 6 tries 3 deadlifts 2 power cleans 1 thruster