Group Warm-up
3NFT
12 OHS (pvc or appropriate barbell)
5-10 Press ups
8 Ring rows
Mobility
Front Rack: Wrists and Shoulders
Strength
3RM THRUSTER (FROM RACK)
15′ to find 3RM Thruster (from rack)
Daily WoD
7′ AMRAP
Upward by 3
Thruster (95/65)
Box Jumps (24″/20″)
3,3, 6,6, 9,9, 12, 12, etc… until time is up
Mobility
Roll Quads and Posterior
Mash Achilles