Monday…2/13/17

A. Weightlifting:
15 min to 1RM thurster from the floor
 
B. MWOD:
Pigeon Pose
 
C. WOD:
Health –
18 min AMRAP
30 Double Unders
20 Sit ups
10 back squats (50% of thruster)
*DU scale = 60 SU
** Back squats come from the ground, then get OH to back rack
RX + = GHD sit ups
 
Fitness –
F: Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
30 Double Unders
20 GHD Sit ups
10 back squats (60% of thruster)
** Back squats come from the ground, then get OH to back rack
 
D. Post-WOD Recovery:
Quad Smash