05.05.17

Warm Up:10:00 easy pace Run out the garage door and back in the front door in between runs do: 5 front squats empty bar 5 push press 10 total mountain climbers

Mobility: band assisted perfect stretch x :45 each side mini-band air squats x 20 reps band pass thrus on the bottom of a squat mini-band straight leg raises x 10 reps each side

Skill: thruster 15:00- 20:00 to find your 2RM thruster

WOD: 15:00 Time Cap Partner wod- 8 rounds total (4 each person) Partner A 10 power snatches 115/75 or 95/65 or modify to stay unbroken 1 x sled drag to pylon- 50m 1 x backwards drag - 50m Partner B holds an active dead hang on pull up rig. Every drop off the bar is 5 push ups