FRIDAY 4-6-18

ALOHA FRIDAY……🤙🏽

 

Warm up 2X or 10 min
2 minutes on a bike and Row
10 Single Arm Dumbell Sotts press (5 each arm)
20 Cossack Squats (Wide stance squat to either side, 10 squats each leg)
30 seconds (freestanding )
handstand hold practice (accumulate this time)

 

‪THRUSTER warm up ‬

 

‪WOD FOR TIME‬
‪10-9-8-7-6-5-4-3-2-1‬
Thrusters 135/95#
‪100’ Dumbell/KB Farmers Carry 53/40 in both hands

 

‪POST WOD ‬
‪1 mile Run or 2000 m row‬

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