February 11, 2020

Warm up

5 minutes banded March
5 minute jump rope

10 dead bugs holding wallball
10 lunge and reach
10 dead bugs with wallball
10 lateral lunge
10 dead bugs with wallball
10 reverse lunge with lateral flex to each side
10 dead bugs with wallball
10 curtesy squats each side
10 dead bugs with wallball
10 ball slams to each side

Strength
Emotm 15
Min 0-4 3 thrusters
Min 5-9 2 thrusters
Min 10-14 1 thruster

Wod
Cap is 11
4 rds for time
50 double unders
15 thrusters
10 burpee bar hops