Warm up: Foam roll/band work (triceps, shoulders, front rack, wrists); 400 m run/row, 2 x 15 squats, 10 ring rows, 10 hollow rocks
Skill Focus: Thruster & C2B Pull Ups
WOD:
15 thrusters 100#/65#
15 c2b pull ups
AMRAP in 4 min
-if 90 reps @ 4 min -- 8 min AMRAP
-180 reps @ 8 min -- 12 min AMRAP
Rest 4 min
25 bar over burpees
50 bb rollouts
Partition reps however you want
For time
Post 13.5 reps and time for score
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Nat--great to see you back. It's been a whole week since your shoulder surgery--you didn't do the wod today? No worries, we'll have you kipping soon. . .
