Warm Up 400 Meter Light Jog into: 2 Rounds: 4 Samson Stretch Lunges (5 second hold in each) 8 Alternating Spiderman and Reach 12 Russian Baby Makers 16 PVC Overhead Squats
Mobility Two sets of: T-Spine Pulse on Bench x 30 seconds Foam Roll Lats x 30 seconds each side
and then …
WOD Every 3:00 for 8 rounds 7 thrusters 95/65 sprint to fence and back rest the remaining time- 100% effort on each round!!!
Post WOD accumulate 1:00 L-sit or L-hang hold