Warm Up:
Shoulder dislocaters
Hang high pulls
Push press
Thrusters
Core lift: Overhead squats
10x50% 8X65% 6X70%
4x4x80%
WOD: AMRAP in 20 min.
Lunges down the room
20 KB Plank rows then lunge back
20 BB Thrusters (Men 95lbs., Women 45-65 lbs.)
RidgeWOD: Pyramid/Double Helen for time...
Run 1200 Meters
63x 35# KB Swings (overhead/American)
36x Pull Ups
Run 800 Meters
42x 35# KB Swings
24x Pull Ups
Run 400 Meters
21x 35# KB Swings
12x Pull Ups
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