Warm up
Ultimate frisbee
Barbell complex #3
Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster
Skill
Movement standards
WOD
3 rounds of:
15 thrusters w/65# m/95#
12 burpees over barbell
*7 minute time cap
GoFit
Warm up
Ultimate frisbee
Skill
Movement standards
WOD
Tabata the following:
-KB thruster
-Mountain climbers
-KBS
-Shuttle run
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