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Wednesday February 24, 2016

Warm Up:  max cal row for 1 minute slow pace
- 15 wall balls
- 10 wb front squats
- 5 clean sots press
- 30 sec box stretch
- hip stretch **you can choose which one
- ankle rotations
**max cal row for 1 minute medium pace

Wod: 25 minute time cap for EVERYONE

Competition: **THIS IS NOT FOR EVERYONE. If your goal is not to compete...DO NOT DO THIS WEIGHT.
"Kalsu"  
100 thrusters (135/95)
** 5 burpees every minute on the minute.  You will start with burpees then it's max rep thrusters for the minute until you hit 100 thrusters.

General Fitness:
100 thrusters (95/65)
**3 burpees every minute on the minute

Beginner:
60 thrusters (55/45)
**3 burpees every minute on the minute

then: 

Group mobility: 20 minutes

Earlier Event: February 23
Tuesday February 23, 2016
Later Event: February 25
Thursday February 25, 2016