Thursday 10/24

Warm Up 

A- Mash- quads + lats

B- Warm Up 

Combo Activation #4

3x

5 OHS with band 5 second pause

10m OH duck walk with band

5 straddle lateral lunges + walkout + push up

10m walking pigeon 

Single leg deadlift 5R/5L

15 hitch hikers

10m Sampson stretch + lizard + rotation

Skill

Single arm KB thruster

WOD

3x

400m run with KB w/35# m/53#

15 single arm KB thruster L

15 single arm KB thruster R

GoFit

Warm Up 

A- Mash- quads + lats

B- Warm Up 

Combo Activation #4

3x

5 OHS with band 5 second pause

10m OH duck walk with band

5 straddle lateral lunges + walkout + push up

10m walking pigeon 

Single leg deadlift 5R/5L

15 hitch hikers

10m Sampson stretch + lizard + rotation

Skill

Movement standards

WOD

5x

20:40

-KB shuttle

-KB thruster L

-KBS

-KB thruster R