Joe Sr. back town saying hello to the gang.
Happy Birthday Shane!
Thruster Progression Warm Up
Set 1
5 Front Squat, Singles
5 Front Squat, in sequence
5 Push Press
Set 2
5 Thrusters, Singles
5 Thrusters, in sequence
Set 3
Find working load
WOD
5 Rounds of:
10 Chest to bar pull-ups
Run 400 meters
10 Thrusters, 95/65#
Rx+
5 Muscle-ups for chest 2 bars.
135/95# thruster
Mobility/Stretch
