Thursday 12/1

Warm Up

3 min Bike

2 Rounds

10 Wallballs

12 Walking Lunges

10 Box Step Ups

:15 Strength

Pause Back Squat*

3-3-3-3-3

Start around 50%

*Regular speed down, full pause in the bottom

then stand fast

:40 WOD

21-15-9
Thruster 105/75lbs
Burpee Box Jump Overs 24/20″

Target Score: 5-8 Minutes

15 Min Time Cap

:55 Cool Down

Lizard

Childs Pose