CrossFit WOD, September 7, 2017

by | Sep 7, 2017 | WOD

170907

Warm-up
Warm-up
coach led
Warm-up
wod prep: front rack/thruster

Metcon
Metcon (Time)
21-15-9
thrusters (95/65)
wallballs (20/14)

After Party
Metcon
after party:
3 min couch (each side)
2 min pigeon (each side)
2 min supine twist (each side)

Optional Additional Conditioning
Front Squat (build to a heavy 5)
Good Mornings (6×3)

Mobility and Recovery