Warm-up:
Circle up and run insode the gym
(High knees and butt kickers)
Lunging stretch
Arm Circles small and big
Primal Pull Throughs into cobra
Skill:
Group Thruster practice with PVC
Group Pull-up work
Go over wod and expectations
Metcon:
For 5 cycles:
AMRAP in 3 mins of:
3 Thrusters, 155/105 lbs
6 Pull-ups
9 Push-ups
Rest 1 min between each cycle. For each cycle restart the AMRAP.
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