Thursday October 8th

 General Warm Up:

300m run then 2 sets with PVC pipe of 10 Push Press, 10 Front Squats, 10 Thrusters.

Mobility:

Calf Roll, Banded Front Rack Fixer (band on pull up bar, facing away with elbow in band and driving elbow up by ear), Roll Hamstrings – 1 minute per side

Part 1: 

EMOM 6 of 20 sec hollow hold after last hold immediately go into 15 V-Ups

Specific Warm Up:

2 sets of 100m run, 5 Thrusters with WOD weight

Part 2:

10 Rounds of 200m run, 15 Thrusters

Rx 45/33 L2 33/25 L1 25/15

Scale:

Run => Distance if longer than ~1 minute

Notes:

For Part 2 each run should be ~ 1 minute and the same each time and all Thrusters should be unbroken, moving efficiently and smoothly through the WOD.

Cooldown:

Roll Hamstrings and Upper Back.