WARM UP

Run 400m
30' Bear Crawl
30' Crab Walk
30' Inch Worm
30' Alligator Rolls
30' Frog Hops
Clean Warm Up
*15 min cap
-rest 5 mins-

WOD

Work Up to a Heavy
Thruster
*10 min cap
-rest 5 mins-


AMRAP 16
15 Thrusters
15 Chest to Bar Pull-ups
@100/65#
-rest 5 mins-


5x5
DB Bicep Curl

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