WOD:
Jim
21-15-9
Double KB Thruster (16/24)
Pullups (no bands today-use ring rows as the alternative; get as horizontal as you can while maintaining full rom)
Warm Up:
50 Double Unders/150 Singles
Team Stretch
3 Rounds
20 Second Goblet Squat
8 Ring Rows (make sure you get full range of motion)
20 Second Pull Up Hang
WOD Specific Warm Up:
3×5 Double KB Thruster (focus on speed through the middle), Pullups
Sarena 8:24 (15 lbs) rr
JMac 9:57 (8))
Brian 9:14 (12) rr
John 7:20 (16) rr
Maus 8:54 (16)rr
Caithlyn 6:30 (8) rr
Tyler 6:30 (8lbs) rr
Lester NFT
Abel 9:37 (16)
Roberto 7:37 (16)
Dan 12:14 (12) rr
Anthony 9:02 (20)
Jim 8:08 (12) rr
McC 7:30 (16)
Des W 10:39 (8) rr
Kerri 10:47 (8) rr
Ale 7:40 (12) rr
Andy 8:35 (10 lbs) rr
Fabian 5:36 (8) rr
Abby 6:35 (8)
Sean 6:00 (16) rr
Laura 7:20 (10 lbs) rr
Caroline 11:01
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