Warm-up:
12:00 @ Easy Pace:
200m Jog
10 Goblet Walking Lunges
10 Glute Bridges, pause @ top
25′ Inchworm
Strength:
Front Squat 1-1-1-1, then 3×2
WOD:
For Time:
18 Thrusters, 115#/75#
800m Run
18 Thrusters, 115#/75#
TIMECAP: 9:00
Extra Work:
3 Sets, Not For Time:
20 Back Rack Walking Lunges
10 Single Arm Dumbbell Rows/side
0:30-0:45 Sorenson Hold https://youtu.be/MOxTs_zgaUk