Thursday

Yoga/Mobility 4pm!

Don't forget to run run run!

Jogging/walking counts but I want more Jogging than walking!

Warm Up:

Run 1 Mile

2 Rounds 

10 Leg Swings Each Leg

10 Push Press (DB 20/15#)

Strength:

Sumo Deadlift High Pull 

8-5-3-3-3

WOD:

"Air Force" 

For Time
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

4 Burpees at the top of each minute


Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.