170915

Warm-up
Warm-up
coach led
Warm-up
wod prep: air squat, front squat, thruster (PVC)

Metcon
Metcon (Time)
21 thrusters (105/70)
50 doubles
15 thrusters
50 doubles
9 thrusters
50 doubles

After Party
Metcon (Time)
40 box jumps (24/20)
40 sit-ups
400m SPRINT

Optional Additional Conditioning