WOD - Monday, 7.27.2015

CROSSFIT
WARMUP
2 minute Row/Run/Bike
Elbow to Instep+Straight Leg+Rotation
5 Bulldogs
30 second plank hold

Self Warm Up: 10 1 1/4 squats with an empty bar
5 Goodmornings+5 Back Squats +30 second squat hold @25% of 1 RM

Guided Warm Up:
5 Cossacks (each side)
5 Squat Thoracic Rotations (each side)
With an empty bar: Duck Walk 12 feet+30 second squat hold

STRENGTH
Back Squat 3x5@82-85%

WOD 
15-10-6
Thrusters (135/95)
Chest to Bar Pull Ups
 

FITNESS (11AM, 7PM)
WOD will be on the board