WOD

Mobility
Child’s Pose
Low Dragon Stretch
Squat Hold

Primer
2 Rounds
6 BB Goodmorning + Squat
10 Banded Passthroughs
12 Banded Pullaparts (blu/red)

Strength
4 Sets:
Push Press: 5 reps – Build to Heavy Set, from floor
Rest 90 Seconds
Strict Pullups 3-5 reps – @ 3111 tempo – Add weight if easy
Rest 90 seconds

Conditioning
For time:
10 Thrusters (75/55)
100M Run
9 Thrusters
100M Run
8 Thrusters
100M Run
…until…
1 Thrusters
100M Run
*run out west door, in east door, using CF4CF parking lot lap and lanes