22 July 2014

Warm Up
Dynamics
Squat therapy
Mobility

Back Squats
4 x 5 @ 65/70/75/80%
Front squat
4 x 5 @ 65%

WOD:
21-15-9
Thrusters (65/95)
Run 200 m between sets

Cash Out:
Tabata leg lifts

SILVERS:
Strength:  3 x 3 Bear Complex

WOD:
21-15-9
Thrusters/100m run