WOD 2/18/2019


Published February 18, 2019


PreWod

2 Rounds
30s of each
Airsquats
PVC Pipe Pass Throughs
PVC Pipe Press, alternate w/ Thruster
Bent Hollow Hold
Bottom of squat hold, with KB if needed
Each side Active Samson Stretch
Inchworms
Leg Swings

Movements

Thruster 3-3-3

Build to a heavy 3. Smooth is more important than load. NOT a 3RM!

MetCons

12 min: Thrusters and Run, Cindy rounds

In 12 minutes
3 rounds of:
10 Thrusters 95/65
200m Row or Run

In remaining time:
AMRAP
5 Pull-ups or 10 Jumping Pull-ups
10 Push-up
15 Air Squats

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