Group: 3 in 3
Air Squats
Light KBS
Handstand Hold
MOB: 5’ for Shoulders and Wrists
Strength: 15’ to find 3 x 3 Thrusters – Work to a heavy set of 3 and then stay at that weight for 2 more rounds…
WoD: 3 RFT
7 HSPU a) ABMAT ROM b) Bands c) box
7 Thrusters (115/80) a) 95/65 b) 75/55
7 KBS (2pd / 1.5) a) 1.5/1.0 b) 1.0/.75
7 Pull-ups a) Light Bands b) Heavier Bands c) Ring Rows
MOB: Roll Quads and Posterior Chain / Lax Shoulders