WOD - Do 21.10.21

WARM UP 3 rounds for time of:

10 Push-ups

10 Pvc Push Press

10 Pvc Front Squats

10 PVC Thrusters

STRENGTH Thruster 4-4-4-4-4

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

METCON Every 1 min for 18 mins, alternating between:

5 Muscle-ups 12/10 Row Calories

20 Wall Balls, 20/14 lbs

40m Front Rack Carry + Suitcase Carry Farmers Walk, 24/16 kg,

50 Double Unders

Rest 1 min

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Banded Pigeon Stretch, 2 mins