10/19 Thursday

Warm Up 

The CF warm up

3 rounds of 10-15 reps of: 

Samson Stretch (15-30 seconds)

Overhead Squat

Sit-ups 

Back-extensions 

Pull-ups 

Dips

WOD

4 sounds of:

12 thrusters 

12 SDHP

400m run (2 minutes)