WOD - Do 14.10.21

WARM UP 3 rounds for time of: 10 Push-ups 10 Pvc Push Press 10 Pvc Front Squats 10 PVC Thrusters

STRENGTH Thruster 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

METCON Every 5 mins for 20 mins do:

Row, 500/400 m

50 Double Unders

15/12 Toes-to-bars

100m DB/KB Farmers Carry, 2x32/20 kg

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Banded Pigeon Stretch, 2 mins