Monday WOD

Warm-up
Warm-up
Run 400m

Mobility:
Foam Roll:
– T-Spine
– Glutes/Hamstrings
– Quads

3 Rounds:
– Samson Stretch (ea leg)
– 10 Med Ball Cleans
– 10 Yoga Push-Ups

Strength
Thruster (Every 45 sec for 8 rounds – 1 Thruster – Ascending)
– From rack or ground – athlete’s choice

– Primer for metcon

Metcon
Karen
For Time:
150 Wall-Ball Shots, 20# / 14#