Wednesday, September 5, 2012

Warm-up:  Coach specific

Mobility:  T-spine Smash

Strength:  Strict Bent Over Barbell Row, 3×8 – double overhand, no torso movement.

WOD:  For time
135 pound Thruster, 15 reps (95#)
Run 200 meters
95 pound Thruster, 20 reps (65#)
Run 400 meters
65 pound Thruster, 30 reps (45#)
Run 800 meters

Mama Strong.

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