March 7, 2017

Warm Up
5 min DU/ Jump Rope practice
Then 2X's: 
5 air squats to high knees Up and Back
5 burpees to butt kicks Up and Back
10 PVC Pass throughs
10 PVC Halos
10 PVC Golf Swings
10 PVC thrusters (head thru the window 2 sec pause at the top) 

90 sec wall squat (supine)
Elbows to inside of knees push out- keep feet flat on wall.

Week 1 Pause squats (back rack)
3X5 @50% w/7 sec pause in the bottom
(best to have partner or coach count)
Rest 90 sec between sets

5 RFT:
10 Thrusters 55/75
30 DU's/60 Singles
Strive to hit unbroken sets, pace your breathe, minimal rest .

** Post WOD 1-2 min subtle backbend over med ball or foam roller**