December 20, 2018

Warm up

Foot drills

70′ each

4 rounds

Double down pulse 30 reps

Wall walk 5 reps

60 second supinated hang

Strength

15 minutes work to a heavy thruster

WOD

Amrap 22

20 pull ups

500m run

20 thrusters

500 m run

10 pull ups

10 thrusters

500 m run