Bad ass Ladies at the 5:30 am.
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
Thruster Max 1.1.1
WOD
4 Rounds of:
Run 200 meters
20 GHD sit-ups
Run 200 meters
20 Hip extencions
Stretch/Hydrate
