October 1 2021

Warm UP:

2x

400m Run

5 of 2 Air Squats + 2 Alternating Step-ups

10 Squat Thoracic Twists

10 L/10 R Single Arm Dumbbell Upright Rows

10 L/10 R Single Arm Dumbbell Press

WOD:

Thruster 1RM

METCON

Rahoi

12 Min AMRAP

12 Box Jumps

6 Thrusters

6 BF Burpees

L3 95/65

L2 75/55

L1 Step ups, 45/35