A little main page fun!
warm up
CF Classic
Row 500m
3×10
ring dips
pull ups
GHD sit ups
Back Extensions
Walking Lunge witha twist
OHS with dowel
WOD
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters
stretch
Supine hamstring
calves
death stretch
shoulder extension
