(Practice / Metabolic Conditioning)
Group 5 min warm-up (all together): 30 sec of jumping jacks, 30 sec of PVC pass through, 20 sec of air squats, 20 sec of PVC thrusters, 10 burpees
WOD
For Time:
Buy In: 400m Run
50 DB Thrusters /per arm (1 arm & DB at a time) (50/35)
EMOM complete 5 Burpees (starts after run)
Buy Out: 400m Run
Post WOD Auxiliary Work: (compete 1-3 sets of each)
10-15 Ring Rows
15-20 Tubing Back Flies
2 Pole Lateral Banded walks (band just under the knees)
