Thursday

Strength Development:

5 minutes warm-up, then 4 sets @ every 2 minutes

• 10 Dumb-bell single leg deadlift
• 5 weighted pull-ups

Dumb-bell single leg deadlift increase hip mobility and strength
WOD
For time:
30 minute CAP

15 – 12 – 9 – 6 – 3

• Devil’s Press (RX 22.5/15 kg)
• Air Squats
• Chest-to-bar pull-ups or Bar Muscle-ups
• 200 meter run between sets